2 rounds as easy warm-up:
:10 top of dip hold
:10 middle of dip hold
:10 bottom of dip hold
:10 chin-over-bar hold
:10 bent-arm hang
:10 passive hang
2:00 easy row, Bike, or ski erg
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10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
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A1. Weighted strict CTB pull-ups, 4 x 2-3, 21X0; :90 rest
A2. Behind-the-neck shoulder press, 3-3-2-2, 3112; :90 rest
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Every :60 for 18:00 (9 sets of each):
1st: 5 thrusters, begin moderate and make 2-3 jumps throughout to end tough
2nd: 4-6 strict toes-to-bar
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3 sets:
:30 med ball bear hug hold
200m jog
:30 front leaning rest on rings
:60 rest
Post results to comments.
5:00 thoracic rotation & extension prep
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10:00 easy:
150m row w/damper @ 1
10 elevator push-ups
:15/side 1-arm hang from rings
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A1. DB Z press, 12-10-8-6, 2112; :30 rest
A2. DB upright row, 4 x 6-8, 1112; 2:00 rest
B1. DB bench press, 3 x 6-8, 4211; :30 rest
B2. Strict pull-up clusters, 3 x 3.3.3.3 changing grip each triple; :90 rest
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3 sets:
1 legless rope climb
20 alternating shoulder taps
30m hand-over-hand sled pull
:60 rest
8 strict handstand push-ups, 30X1
45 heavy rope single-unders
2:00 rest
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walk out to tracks and back