Every 4 Minutes x 5 Sets:
3-5 Strict Ring Muscle-Up Transitions (use band if needed)
5 Strict Front Lever Tucks
5-10 Box Dips
10-15 Superman Extensions
Muscle-Up: Scale to strict false grip pullup on rings and strict ring dip, or strict ring rows and pushups. Advanced atheltes should perform at least some of their repetitions as strict muscle-ups. Strict muscle-up reps are counted upon returning, under control, to the bottom, not upon lockout at the top.
TStrict Front Lever Tucks: Scale movement to strict hanging leg raise, as high as possible. In any variation, count the rep upon returning, under control, to the bottom.
50-40-30-20-10 For Time:
(TIMECAP: 13:00, TARGET INTENSITY: 8.5)
Double Under: Athlete should be able to complete 50 double unders in 75 seconds at most. Scale repetitions accordingly. Scale movement to 1-3x single unders at coach’s discretion, based on athlete proficiency.
Sit-Up: Deconditioned athletes should scale reptitions at coach’s discretion to avoid debilitating soreness. Athlete should be able to work at a rate of 30 sit-ups per 75 seconds at most. Scale accordingly.
1) Snatch 2RM, then 3×1 @ 2RM load
2) Row 30 minutes @ 6
1) 1-2 Strict HSPUs + 3-5 Kipping HSPUs
2) Bar Muscle Up – Hollow Rolls
*use a foam roller; focus on active lats, pushing down on bar