WARM UP – MOBILITY
Dynamic upper body joint warm-up + activations (press / pull / dip etc.)
Core / Hip flexor / Leg lift warm-up
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Review HSPUs & Ring muscle-up technique and scaling options
WOD A
EMOM x 15
1) 2-5 Ring muscle-up (Sub to low ring or jumping transition work, or pull-up and/or dip strength work)
2) 6-8 Strict or Pike HSPU (or Kip w/ 2-3s negative) add mats or deficit to challenge)
3) 20-30s Parallette L-sit or Tuck sit hold
WOD B
TRIPLE UP EFFECT
Complete AMRAP in 12 mins:
3 Bar pull overs
9 Dumbbell Push-up + Renegade rows (50/35) (push-up + row + row =1)
27 Doubleunders (~30s max)
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Sub for pull-overs: jumping pull over, bar muscle-up or jumping bar muscle-up w/ slow negative over the bar, or 3-5 strict pull-ups
ACCESSORY
3 rounds:
8-10/arm Single arm ring rows
8-10/arm Single arm seated Arnold press
16-20 Alt. Front + Side delt raises
