Thursday (Volume/ Skill)

The 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

Strict muscle up

WOD

20 minute AMRAP

600m run

8 strict muscle ups to true support

GoFit

Partner Rowing Warm Up

2 minutes light rowing

Ping pong the following rowing drills

3x

7 drive

7 pry

7 reach

7 full strokes

Individual Tabata row

Skill

Movement standards

WOD

Tabata

-Row

-Burpee over monorail

-Jump rope

-Row