FITNESS
A1. Ring push-ups
3xAMRAP (-2); Rest 1 min
A2. Lateral plank walk
3×30-60s; Rest as needed

Training notes:
•Don’t go to failure on push-ups – leave 2 reps in the tank on each set.
•Elevate rings as necessary to facilitate full range of motion without significant compensation on push-ups. If rings are not realistic, do a more challenging push-up variation than you did last week.
•Lateral plank walk: https://www.youtube.com/watch?v=H99I2WXFXdE

Record reps completed on sets of push-ups.

B. In teams of two—
20 min AMRAP:
3 burpees
6 Russian KB swings
9 air squats
•Non-working partner holds the bottom of a squat.

Training notes:
•Partners alternate rounds.

Record rounds completed.

PERFORMANCE
A1. Weighted strict ring dips
3×5; Rest 1 min
A2. Stir-the-pot
3×30-60s; Rest as needed

Training notes:
•Choose a weight that is challenging but sustainable for weighted dips.
•Make sure that hips move on ring dips

Record weight used on sets of ring dips.

B. In teams of two—
20 min AMRAP:
3 burpees
6 hang power cleans (115/75)
9 air squats
•Non-working partner holds the bottom of a squat.

Training notes:
•Partners alternate rounds.

Record rounds completed.