WARM UP: any order, NFT
Row 200m
20 Pull ups
20 Kettlebell Swings
20 Dips (Rings or P-bar)
CONDITIONING: Tabata ??
SKILL DEVELOPMENT:
Building confidence and strength in the rings
1) Toes through rings (toes to rings)
2) Inverted hang
3) Skin the Cat
4) Ring pull-up
5) Ice-cream makers
Notes: Use safety mats, and keep rings as close to ground as you need to.
WOD: Skill based chipper, 20 minute cap, scaling in brackets
5 rope climbs (5 pull to standing from lying floor)
10 pistols each leg (pistols standing on box, or holding a band overhead)
20 Toes to bar (Knees to armpit/elbows/chest, knee raise)
30 Kettlebell snatches alternating arm every 5 reps
40 pushups (from knees, using band assist)
50 Overhead walking lunges (scale to 30 reps, scale plate)
100 Air squats (scale to 50)
