Mobilize, then:
A.
One set of:
Ring Swings (small) x 8 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rowing Transition Lifters on Low Rings x 6-8 reps
Interval 2 – Supine Ring Swings x 6 reps
Followed by. . .
Option 1 (if you don’t have ring muscle-ups)
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Pop Swing x 5 reps
Interval 2 – Rowing Transition Lifter Swing x 5 reps
Option 2 (if you do have ring muscle-ups)
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – 20 Unbroken Double-Unders
Interval 2 – Muscle-Up x 1-2 reps
B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk @ 70-75% of 1-RM Push Press
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
C.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1: 2-4 Strict Handstand Push Ups (55+: 3-5″ riser)
Station 2: 15 Second Ring Support Hold + 15 Second Ring Dip Hold
Station 3: Bat Wings x 5 reps with a 5 second hold
*Bring each rep to control at the top of a handstand and then come back down. Focus on a calm kick up and then controlling your balance through your wrists, elbows, and shoulders.
If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
D.
Every 4 minutes, for 20 minutes (5 sets):
Row 300/250 Meters
7 Burpee Box Jump-Overs (24″/20″)
14 Thrusters