Workout of the Day

3 rounds, increasing weight by feel
Alternate sets between exercise A and B.

A. 5 Front Squat with straps or keep hook grip on the bar at all times.
-3 second pause in bottom of squat/rep
-can be heavy if quality maintained

B. 5 Jerk Press by feel
-this is a strict press using the jerk set up and head movement that you use and not necessarily your strict pressing technique
3 rounds, increasing weight by feel
Alternate sets between exercise C and D.

C. 3 High Hang Clean set up into extension followed by 3 High Hang Clean
-the high hang clean is a squat clean.
Don’t go heavier than 50% 1RM clean

D.3 Push Press with pause at the bottom of the dip position
(13 min cap)
WOD
27-21-15-9 reps for time of:
-Row (calories)
-Thrusters (95/65)

Ring Muscle up transition work
work in sets of 2-5 and rest as needed

combine choices from the following
-muscle up negative and
-russian dips on jerk boxes

If either of these transitions are not feasible for you, work on the mobility precursors using the floor or boxes
2 Rounds
-10 pike squat
-10 arch body rocks (keep toes and ankles together and elbows locked out)
15 min EMOM
move sequentially between exercises. one exercise per minute
a) max L-sit
b) max distance handstand walk in 30s ( can be scaled)
c) max hip extensions in 30 s

For scaling, use no more than 70% of 1RM
-20 Deadlifts (275/185 lbs.)
-Run/row 400m
-20 KB swings (70/53 lb.)
-Run/row 400m
-20 Overhead Squats (115/75 lbs.)
-Run/row 400m
-20 Burpees
-Run/row 400m
-20 Pullups (Chest to Bar is Rx.. but scale appropriately to something you can do at least 3-4 at a time)
-Run/row 400m
-20 Box jumps (24″/20″)
-Run/row 400m
-20 DB Squat Cleans (60/40 lbs. each) Both heads of dumbbell touch floor on each rep. Yes this should be very challenging!
-Run/row 400m