2 rounds
10 Hip hinge abductions
10 Scapula push-ups
10 Tension swings
+
Kipping Toes-to-Bar complex – 2 sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
Rest 30-seconds b/t sets (set = all 3 movements)
+
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)
+
Build to workout weight for the cleans
* Practice sets of wall balls, toes-to-bars and few ring muscle-ups between weights
+
@ workout weight
15/12 (cal) Row
12 Wall balls
6 Toes-to-bars
3 Cleans
1-3 Ring muscle-ups