Mobilize, then:
Two sets of:
Hollow Body Swings x 10 reps
Single Arm Circles x 10 forward/backward
Ring-Rows x 10 reps
A.
Ring Muscle-Up Progressions –
Every 10 seconds, for 60 seconds (6 sets) of:
Cast Swing x 1 rep
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Cast Swing + Rowing Muscle-Up Lifter Swing x 1 rep
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Cast Swing + Pop Shove Swing x 1 rep
Option 1 –
Every 30 seconds, for 3 minutes (6 sets) of:
Ring Muscle-Up x 2 reps
Option 2 –
Every 30 seconds, for 3 minutes (6 sets) of:
Strict Ring Muscle-Up x 1 rep
Option 3 –
Every 30 seconds, for 3 minutes (6 sets) of:
Low Ring Muscle-Up Transition x 1-2 reps
B.
Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Please start at 70% of your 1-RM Split Jerk or Power Jerk (whichever lift is heavier) and build over the course of 8 sets
C.
35-54:
Complete as many rounds and reps as possible in 20 minutes of:
20/15 Calorie Assault Bike
400 Meter Run
80 Double-Unders