Workout of the Day

-10 dumbbell snatches

-15 burpee box jump-overs

-20 dumbbell snatches

-15 burpee box jump-overs

-30 dumbbell snatches

-15 burpee box jump-overs

-40 dumbbell snatches

-15 burpee box jump-overs

-50 dumbbell snatches

-15 burpee box jump-overs

Round 1

-15 ring rows. Your choice of elevated, incline, etc

-10 reps kneeling parallel slide each side https://www.youtube.com/watch?v=qnMsKNq4TkM *

-15s bent sideways lateral stretch each side https://www.youtube.com/watch?v=25PavDS0wW8

If you can keep false grip and turnout, then do that https://youtu.be/yCqbww5NbjE?t=91

Round 2

-5 hinge rows https://www.youtube.com/watch?v=S3vjG6A28do

https://www.youtube.com/watch?v=GJMdulRO5Po

-10 bridge curl **

-30s overgrip bent lean***

Round 3

-Max length bent arm chin hang ****

-5 single leg bridge curl each side *****

-5 slow Jefferson curls with light weight KB/DB

Round 4

Repeat one round at the highest level exercise you were able to achieve.

Front  squat 8-5-5-3-3-3-1-1-1-1 reps

Range find for 1 rep max.

Please record this number!

For time:

-1 wall walk

-10 double-unders

-3 wall walks

-30 double-unders

-6 wall walks

-60 double-unders

-9 wall walks

-90 double-unders

-15 wall walks

-150 double-unders

-21 wall walks

-210 double-unders

Time cap: 15 min.

3 rounds for time of:

-Row 500 meters

-12 muscle-ups

Scaling:

If you don’t have muscle ups and are using the rings. Use 1 MU transition + 1 dip as a rep.

Bar muscle up scaling:

If you have pull ups: MU negative > pull overs > hip to bar pull ups > L- pull up negative

If you don’t have pull ups: Hold your chin as high over the bar as possible (2s = 1 rep).  > Controlled pull up negative > ring rows (3 ring rows = 1 rep)

Scale dips using Deficit push ups on the paralettes. The goal is to go through full range of motion without flaring elbows to the side.