Mobilize, then:
Warm-Up Flow
Complete at 70-75% perceived exertion:
500 Meter Row
10 Scap Ring Pull-Ups
30 Second Plank Hold (right)
30 Second Plank Hold (left)
10 Ring Rows
60 Second Deep Squat Progression (slow and controlled)
15 Large Ring Swings
60 Second Roll to Candlestick Pistol (alternate legs)
10 Ring Muscle-Up Reverse Pull-Ups
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A.
Option 1:
35-49:
Two rounds for time of:
500 Meter Ski-Erg or Row
10 Ring Muscle-Ups
20 Pistols
If you do not have ring muscle-ups and you want to work on skill development then complete Option 2:
Every minute, on the minute, for 12 minutes:
Minute 1: Cast Swings x 5-6 reps
Minute 2: Pop Swing x 5-6 reps
Minute 3:Low Ring Muscle-Up Transition x 3 reps
B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 75%
Rest 2-3 minutes between sets.
C.
Every 6 minutes, for 18 minutes, complete:
20 Handstand Push-Ups
15 Deadlifts (205/155 lbs)
20 GHD Sit-Ups
400 Meter Run