Prep:

1) 2 rounds:

5 Upward to Downward Dog w Toe Touch 

10 Thoracic Rotations each

2) ARMAP 5:

10 Scap Pull-ups

10 Band Pull-aparts

10 KB Push Press total

A.

Split Jerk/Push Jerk

5 x 2-3 reps

OT2M

B.

Ring Muscle-ups

10 minutes 

Rx+: Accumulate 25 reps

Rx: Accumulate 15 reps

Scaled: 10 Ring MU Transition + 3-5 Ring Dips each set 

Beginner: 30 Ring Rows + 30 Incline Push Ups

C.

For time

30 Hang Power Snatch (115/80)

15/12 Strict Pull-ups

30 Push Press

15/12 Strict Pull-ups

– Goal: Sub 12:00 

– break sets of HPS/PP into two sets 

– these should be light.

Rx+ 5 Legless Rope Climbs, Rx+ 5 Rope Climbs w. Legs

Essentials: Ring Pulls

Time Cap=15min