07.20.18

Warmup
6 minute AMRAP
10 Bent Over Rows with unloaded barbell
10 Hollow Rocks
3 Inchworm with Scap Push-up
5 Roving Planks/direction
10 Cat/Cow each
Mobility
With a partner (be gentle and communicate with your partner on these):
Sit down overhead stretch – 1 min/partner
Behind the back stretch – 1 min/partner
1 min of wrist stretches (here are some examples: https://www.youtube.com/watch?v=uO0ZbU2pmP8)
Skill
Review of the Strict Muscle-up with emphasis on holding the false grip, maintaining a tight hollow position and pulling the rings deep to the bottom of the sternum prior to turning over.
Also, reviewing the scaling option of using the low rings
Strength
EMOM X 10
Performance
1-2 Strict Ring MU
Lifestyle
3 Ring Pull-ups – holding false grip + 3 Strict Dips
Fitness
3 Low Ring Muscle-up Transitions
Metcon
5 Rounds of:
1 min. max effort Single Unders (yes Single Unders)
Rest 30 seconds
1 min. max effort Burpees
Rest 30 seconds
Cashout
Bully Stretch – 1 min/side
Lax ball to smash lats – 1 min/side
Downward Dog – 1 min