WARM UP – MOBILITY
3-4 mins running/dynamic

2 rounds:
2-3 Banded shoulder warmup drills
8-10 Hollow rocks
8-10 Easy bench dips (or 3-5 low ring MU transitions if you’re doing option 1 for WOD

WOD A
E90SECS x 5 sets (choose your progression)

1) 1-3 Strict or kipping ring muscle ups

2) 3-5 Ring dips

3) 6-8 Bar dips (bands ok)

4) 8-10 Bench or box dips

WOD B
JIM NASTICS
5 rounds for time:
10/7 Ring Dips
15 Toes to bar
45 Double unders

-If you chose option 2 for WOD A, scale to bar dips
-If you chose option 3 or 4 then scale to a challenging push-up variation
-Scale reps as needed to keep the first 2-3 rounds fast

ACCESSORY
3 sets, easy pace:
10-15 Banded lat push-downs from hollow body w/3 secs neg
10-12 DB pec flies
2-3 Crossover plyo exercises each round

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