Mobilize, then:
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
If you have 4 or more unbroken Ring Muscle-Ups, then complete the following:
Every minute, on the minute, for 9 minutes:
Minute 1: 4 Ring Muscle-Ups
Minute 2: 3 Ring Muscle-Ups
Minute 3: 2 Ring Muscle-Ups
Minute 4: 1 Ring Muscle-Ups
Minute 5: Rest
Minute 6: 4 Ring Muscle-Ups
Minute 7: 3 Ring Muscle-Ups
Minute 8: 2 Ring Muscle-Ups
Minute 9: 1 Ring Muscle-Ups
If you have 3 or less unbroken Ring Muscle-Ups, then complete the following:
Every minute, on the minute, for 9 minutes:
Minute 1: 3 Ring Muscle-Ups
Minute 2: 2 Ring Muscle-Ups
Minute 3: 1 Ring Muscle-Ups
Minute 4: 3 Box Jump to Full Support
Minute 5: Rest
Minute 6: 3 Ring Muscle-Ups
Minute 7: 2 Ring Muscle-Ups
Minute 8: 1 Ring Muscle-Ups
Minute 9: 3 Box Jump to Full Support
If you don’t have Ring Muscle-Ups, then complete the following:
Minute 1: 4 Cast Swings
Minute 2: 3 Snap Pulls
Minute 3: 2 Cast Swings
Minute 4: 1 Box Jump to Full Support
Minute 5: Rest
Minute 6: 4 Cast Swings
Minute 7: 3 Snatp PUlls
Minute 8: 2 Cast Swing
Minute 9: 1 Box Jump to Full Support
B.
Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 3 reps @ 60% of 1-RM Jerk
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-4 = 2 reps @ 70-80%
*Sets 5-8 = 2 reps @ 80-90%
*Sets 9-10 = 1 rep @ 90-95%
*Sets 11-12 = 1 rep @ 95+%
C.
Every minute on the minute for 32 minutes (8 sets):
Station 1: 12-15/9-12 Calorie Row
Station 2: 12 Deadlifts (165/125 lbs)
Station 3: 12-15/9-12 Calorie Assault Bike
Station 4: 40 Double Unders