RIng MU Technique
Box
Banded
High rings
Kipping

8 minute AMRAP (This needs to be done for quality and proper form)

5 Burpees
10 KB swings 25/30/35+
10 Box Jumps 3/4 boxes

Record your total rounds

Lax shoulder + levator
dowel hinge practice
dowel shoulder openers
floor slides (aka wall slides on floor)
3B
scap push
single leg balance test:
30sec/ stand single leg
30sec/ stand single leg with eyes closed

WOD (S):
10 sets for total reps:
0:30 wall balls
0:30 rest
0:30 split jumps
0:30 rest
0:30 KBS 24/16
0:30 rest

Increase to max

Roll calves and Hip flexors
Banded Lat stretch
Wrist prep
Standing hamstring kicks + cross body kicks
Goblet Pry Squats
Drop Squats

Each interval for time:

Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters

Rest 1 minute between each effort.

3x10 DB KB Squat Cleans

55 x Lateral Bar Burpees
34 x Overhead Squat @ 42.5/30kg
21 x Ring Muscle-Up

10min AMRAP
10 cal airbike
10 push ups
10 pull ups