FITNESS
A1. Push-ups, hand-release
3x60s AMRAP; Rest 1 min
A2. Side plank
30-45s/side; Rest as needed

Training notes:
•Pace push-ups enough that there’s not huge attrition between each set.

Record reps completed on sets of push-ups.

B. In teams of two with partners alternating rounds—
20 min AMRAP:
4 jumping chest-to-bar pull-ups
6 DB Z press
8 KB swings

Training notes:
•Partners alternate rounds.
•Don’t control the eccentric (lowering) phase of the jumping pull-ups.

Record rounds completed.

PERFORMANCE
A1. Ring muscle-up + Strict ring dip x2
3×1-3 sets of the complex; Rest 1 min
A2. Wall bugs
3×30-60s, alternating; Rest as needed

Training notes:
•Each complex includes three dips – one for the muscle-up plus two additional reps.
•Modify complex as necessary to be some form of challenging dip-based complex with a combination of kipping and strict ring dips.

B. In teams of two with partners alternating rounds—
20 min AMRAP:
2 ring muscle-ups
4 strict handstand push-ups
8 KB swings (70/53)

Training notes:
•Partners alternate rounds.
•Modify bodyweight movements as necessary to keep each round in the 1-2 min range.

Record rounds completed.