WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hamstrings, overhead / thoracic, dip extension)
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Review: ring swings, low ring/jumping transitions, and full ring muscle-ups + handstand push-ups, and kettlebell swings
5-7 mins for individual warm-up to working movements / weights, and to practice ring transitions.
WOD A
NATE
20 min AMRAP:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 32/24kg
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Scale ring muscle-ups to as scaled version (jumping, or low ring transitions) or to 3 strict pull-ups + 3 ring dips.
WOD B
ACCUMULATE 5 MINS IN A PLANK
Accumulate 5 mins in an elbow plank for time.
Record total time it takes you to complete the 5 mins of holding.
ACCESSORY
Cool down, roll, stretch, mobilize
and/or work on a weakness
