Ring Warm up
Tabata jump rope x 8
-Ring swings (Arch and hollow)
-TTR
-Hips to rings
-Tuck to inversion/ skin the cat
-Pike to inversion/ skin the cat
-Fly away dismount (skin the cat dismount)
-Strict muscle up (spot if needed)/ support/ L-sit
-Shoulder stand/ L-support or straddle support
-Pike or tuck to inversion/ back lever attempt (scale with one
leg)/ inversion
-Front Lever attempt (scale with one leg)
Skill
Muscle up and scaling variations
WOD
23 minute AMRAP
500m row
75 double unders
10 muscle ups
GoFit
Partner Warm up #2
Plank/ later
jumps
Partner low five
push ups
Partner sit ups
Partner KBS or
KB toss
Partner squat/
with hold 5x3
Partner 40m run
Skill
Movement
standards
WOD
5x
30:30
-Air bike
-Burpees
-Lunges
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