08.20.18

Warmup
Grab a partner and work for 6 min
Partner 1: Run 200m
Partner 2: AMRAP of 5 Ring Rows/5 Pull-ups, 5 Light Wall Balls, 5 Squat Thrusts
When partner returns from run, partner’s switch movements.

Mobility
Partner Stretch with PVC pipe – 30 sec/partner
5 Scorpion Stretches/side with 5 sec pause on each rep
Work Lax Ball up and down outside of scaps – 1 min/side

Skill
Review of the Ring Muscle-up Swing
(Focus on grip and feet staying together in both the arch and hollow position. Keep the swing small and body tight and allow for a bigger swing as motion becomes more comfortable.)

Review of the Pull-up Swing
(Focus on a controlled swing in which you switch between the hollow and arch position.)

Review of Low Ring Y-outs

Strength
Under an 16 min* running clock, complete the following:

P – 4 rounds
5 Kipping Ring or Bar Muscle-ups
10 Ring Push-ups
10 Low Ring Y-outs

L – 4 rounds
5-7 Ring Muscle-up Swings
10 Push-ups
10 Barbell Rollouts

F – 4 rounds
5-7 Pull-up Swings
10 Push-ups – modify as needed
10 Barbell Rollouts

*This portion of class is timed to 16 min but the rounds should be done at a pace where you can focus on technique of each movement. Take rest between movements/rounds as needed.

Metcon
For time – 15 min cap
4 rounds
8 Power Snatches
Bike or Row 8 cal

Rest 2 min, then 4 rounds:

8 Power Snatches
10 Burpees

P – 95/65, Bar Facing Burpees
L – 75/55, Lateral Burpees Over Bar
F – 65/45
Whichever weight you choose for the snatches, it should be light enough for at least the first three rounds to be unbroken or in no more than 2 sets.

Cashout
3 rounds, not for time
10 DB Reverse Fly
10 Supinated Grip Ring Rows