Warmup
Time: 20
200m Run
+
10 Ring Rows
10 Banded RDL
10 Box Push-ups
10 Russian Kettlebell Swings
x2
Part 1
Time: 20
Primary: Plumbing - Secondary: Electricity
14 Minute EMOM Alternating:
1:2-5 Ring Muscle-ups-> 2-8 Strict Ring Dips -> Banded -> accumulate as much time in 30s Jump to Stabilize
2:12-16 Kettlebell Snatch 53/35->44/26->One arm swings->Russian Kettlebell Swings
Members should use this workout to build strength and capacity in Rings and Kettelbells. Use their Kettlebell/Ring level in order to scale correctly. If they still haven’t tested kettlebell yet, scale in order to hit 16 reps unbroken on every interval.
Part 2
Time: 20
Primary: Ventilation - Secondary: Plumbing
4 Rounds (18 minute Cap)
200m Run
20 Dumbbell Snatches 50/35->35/20->25/15
12 Push-ups->To Box
50 Double-unders
Members should expect this to be heavy breathing and high heart rate (90%+). Scale the weight so that DB snatches are done in no more than 2 sets. Members should expect localized burning/fatigue in back and shoulders.