WARM UP – MOBILITY
Dynamic full body warm-up + red band shoulder activations
Hollow / Arch holds and reps
Ring rows / Ring or Bench dips
Scap pull-ups / Hollow push downs / Beat swings
Coach review: low ring transitions (false grip row – transition – dip) and talk though WOD A options.
WOD A
Choose one of the following options based on your current pull-up / muscle-up skill level:
Muscle-up can be completed on rings or bars.
10 MIN MUSCLE-UPS
Choose your progression and complete within 10 mins…
A) EMOM x 10
Mins 1-5: 1-2 Strict Muscle-ups
Mins 6-10: 2-5 Kipping Muscle-ups
B) Every 60-90 secs x 5-8 sets
1-3 Kipping Muscle-ups
C) Complete 4-5 sets in 10 mins
3-5 Jumping or Banded MU’s / transitions
D) Complete 3-4 sets in 10 mins
8-10 Pull-ups
8-10 Dips
WOD B
DOZENS OF DONUTS
Complete AMRAP in 20 mins:
12 Alt. Dumbbell Snatch (50/35)
12 Wallballs (20/14)
12 Toes to bar
12 Alt. Hang squat clean thruster (50/35)
12 Burpees over the dumbbell
ACCESSORY
3-5 min Aerobic cool down + Roll out / Stretch / Mobilize
