-Warm Up-


2 rounds


8 upper extremity nerve floss

5 single arm ring rows each side

8 lateral step up each side

5 inchworm+push up

5 single arm Russian kb swings


-Skill/Strength-


Part 1


Choose one of these movements to work on based on current skill level


EMOTM 10


2-4 Box Toe Nail Muscle Ups

Or

2-4 Muscle up ring rows

Or

2-4 false grip ring rows 

(controlled lower) 


Part B


Pick 1 


Option 1


5x5 weighted dips

Then

2 sets max dips no weight

*rest 2 minutes between sets


Option 2


5x5 banded dips

Then

2 sets max parrallette dips


-WOD-

 

EMOTM 15

Minute 1 - 6 REVERSE back rack lunges

(building) 3 each leg alt

Minute 2 - 15/12 cals bike

Minute 3 - 15 Russian KBS 70/53