Mobility: Shoulder (playlist video here)
Skill Practice Warm Up: 4 sets of 8 hip extensions or glute ham raises (these can be done on the floor with a partner holding the feet if needed).
Metabolic Conditioning: “We’re an American Band”
As Many Rounds as Possible in 14 minutes with a 6 minute “Rolling Start”
NO MORE than 2 rounds in the first 6 minutes:
4 front squats (55% of 1RM)
Ring Muscle ups (4 reps, 2, 2 reps of strict pull-ups + dips)
40 Double unders (40 reps, 20 including attempts)
After the 6 minute Rolling Start; from minutes 6 – 14, as many rounds as possible of the same combo.
Scaling Guide: 4-7 rounds INCLUDING the first two rounds. Scale Up: FS weight to 60% of 1RM and the MU reps to 5/3.
Coaching Tips: For the Rolling Start, pace the first two rounds so that you finish with plenty of time to spare. If you didn’t quite scale correctly, treat this as a regular ‘AMRAP’. If you can do even just muscle up singles, this is a workout to try and do as written. If not, do the strict pull-up/dip combo, but try and do everything else as written as possible. The first two ‘rolling start’ rounds should be slow and with perfect form. At minute 6, people can start doing more high intensity versions of the movements (but form should not be sacrificed).
Optional ‘Cash Out’: 12 box step ups, 12 sit ups, 4 rounds