Warm-Up
4 Rounds:
20 Jumping Jacks
10 Strict Press, with an empty bar
5 Box Jumps
10 Reverse Lunges
20 Ring Rows
Strength
1 Push Press
2 Power Jerk
3 Split Jerk
5 sets at an RPE 7
Note: 1 set is all 6 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 effort or an RPE 7.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
4 Rounds:
1 Minute Max Rep Ring Muscle Up
1 Minute Rest
1 Minute Max Rep Handstand Push Up
1 Minute Rest
1 Minute Max Rep Sit-Ups
1 Minute Rest
Variation B
4 Rounds:
1 Minute Max Rep Push-Ups
1 Minute Rest
1 Minute Max Rep Sit-Ups
1 Minute Rest
1 Minute Plank Hold
1 Minute Rest
Workout Tip
Variation A and B, each station is a max effort station. Scale Ring Muscle Ups to strict pull-ups or chest to bar pull-ups.