WARM UP: 5-10-15 reps of med ball cleans, double crunch, and pushups
SKILL: Ring Muscle up transitions 5 x 5 reps E2M
Work from ring row position or with band between rings. You can perform a jumping ring dip or regular ring dip to finish
CP: Alternating EMOM: 3-5 ring or bar MU, 10 pistols x 5 rounds each
This is a 12 minute for time workout, if you don't finish the sequence, count total reps at time cap
Join up with a partner who is doing the same scaling and get ready for some weight changes! Have all your weights ready prior to starting the wod.
Rx: Alternate rounds in relay fashion:
2 rounds each of 8 thrusters (65/95) and 6/8ctb
then 2 rounds each of 8 thrusters (75/115), 6/8 ctb
then 2 rounds of 8 thrusters (95/135) and 6/8 ctb.
FG2: starting weight 55/75 then same increases, regular pullups.
FG1; scale bar weights as needed, jumping ctb.
CP1: Start at 75/115 then add 105/155 at the end.
CP2: start at 95/135 and go up 10lb jumps, 10 ctb per round