WODScreen

WARM UP

16-12-8
Hollow rocks
Arch rocks
Scapula pulls on rings

from TOES TO RING to RING MUSCLE-UP

FOR QUALITY
2 Rounds
4-6 Support swings on DBs
4-6 Dip swings on DBs
3 Dip out dip swings on DBs

*The dip out swings can also be performed on rings if you feel you’re in good control of the rings.

– into –

1 Round
3x 1 Banded hip extension drill
3x 1 Floor RMU transition drill 1 

– into –

1 Round
1x 5 Ring swings for RMU
3x 2 Ring swings + 1 Chest to rings
3x 1 Ring transition
3x 1 Ring swing + 1 Chest ro ring + 1 Transition
1x 1 RMU

WORKOUT

EMOM 12
# 3 Wall Walks
# 30-50 Double Unders
# 40s Ring Support hold
# Rest