Mobilize, then:
One-Two sets of:
Large Ring Swings x 5 reps
Snap Pulls x 5 reps
Skill-Based Movement Primer
Three sets for times of:
25/17 Calories of Rowing
3 x Ring Work of your choice*
6 Push-Ups
6-8 Bar Work of your choice**
Rest 2 minutes
*
Ring Muscle-Up
Ring Transition Feet on Floor
Ring Transition Feet on Box
Ring Transition Calves on Box
Ring-Dip
**
Bar Muscle-Up
Arch Under Bar Jump to Support
Chin-over-the-Bar Pull-Ups
Chest-to-Bar Pull-Ups
Strict Pull-Ups
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 80% x 2 reps
Rest as needed
B.
Against a 2:30 clock:
20/15 Calorie Assault Bike
12 Bar Facing Burpees
Max Deadlifts
Rest 90 seconds and repeat for a total of FOUR sets.
C.
35-54:
Three rounds for time
2 Rope Climbs
40 Double Unders
20 Double Dumbbell Shoulder to Overhead (50/35 lbs)