Mobility: Ankle (playlist video here)
Metabolic Conditioning: “Pass That Bottle”
For time. 2 rounds
5 bar muscle-ups (4/3 ring muscle-ups), 15 jumping chest to bar pull ups
Row (1100m, 1000m, 900m)
Then 3 rounds:
40′ walking lunge
8 supine ring rows
Double under (30, 30 including attempts, 4 singles + 1 attempt – 10 sets)
2 min rest
Scaling Guide: 19 – 26 minutes, about 10 minutes per round not including the rest.
Coaching Tips: If you can do even one bar muscle up each round (without ‘chicken winging’), do it. Each bar muscle up will subtract 3 jumping chest to bar pull ups. Don’t waste time getting on the rower and get rowing as soon as possible. No pushing off of the legs for the walking lunges. Avoid taking too large of steps on the lunges and keep the front knee over the ankle each rep (no caving in). For the supine ring rows, there is NO KIPPING on these (as usual), and the rings should be set at a height that is even with the toes (with the feet on a box). The fingers should touch the ribs each rep for full range of motion. Keep the arms at the sides for the double unders and push the pace on these. If you trip up, immediately start on the next set. Don’t stop to catch your breath (you’ll get a chance to breathe on the lunges and the ring rows).