WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hamstrings, overhead / thoracic, dip extension)
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.
20 min AMRAP:
4 Handstand Push-ups
8 Kettlebell swings 32/24kg
Scale ring muscle-ups to as scaled version (jumping, or low ring transitions) or to 3 strict pull-ups + 3 ring dips.
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.
Cool down, roll, stretch, mobilize
and/or work on a weakness