5 Lateral Box Step Ups (each side)
5 Russian Baby Makers
5 Tempo "Perfect" Empty Barbell back Squat (3:1:2:1)
)
1 Tempo Back Squat + 5 Back Squat @ 6/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 6.5/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7.5/10 RPE
*Tempo is 3 seconds down, 2 second hold in bottom.
2 Sets
10 Ring Kip to Swing
20 Alt. Leg V-Up
5 Tempo Ring Dip (3:0:3:0)
10 Lateral Box Step Up (each side)
5 No Jump Burpee
5 Box Jump w/Step Down
-Then-
Warm Up to Ring Complex
1 set (at workout pace):
1 ring complexes (1 toe-to-ring, 1 muscle-up, 1 ring dip)
4 Pistols (2 pistols on one leg at a time)
2 Burpees over box (at workout height)
Scale accordingly – give yourself enough time to Max those Burpee Box Jump Overs
3 Sets:
AMRAP 3 Minutes:
5 ring complexes: 1 toes-to-ring, 1 muscle-up, 1 ring dip (Repeat till 5 complexes are done)
20 Pistols (5 one leg squat R; 5 1 leg squat L x2)
Max Burpees over box (30”/24”) in remainder of 3 minutes
-rest 1 minute b/t sets-
Ring Complex are to to be finished in order w/ 5 of the done bf moving to 20 Pistols, 20 pistols are NOT alternating it will be broken in 5/leg for 2 sets.
**Score is Max Burpee over box (Games/Semifinal Standard) (30/24) in remaining time
8 minute EMOM
Odd Minute: 3 sets of Wall Walk into Full Turn [See video!]Even Minute: Accumulate Max Effort Handstand Hold on Parellettes Freestanding [within the minute]
**Score your longest Handstand Hold on Parellettes [Freestanding]
1 set every 2:00