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WARM-UP
1) Banded Pull Aparts, 10 reps + Banded OH Press, 10 reps
2) Scap Pull-Ups, 10 reps + Kipping on Rings, 10 reps
3) Ring Muscle Up Scaling Options & Practice
4) Sumo DL Warm-Up Sets (5 reps @ 50/55/60%)
ACTIVE MOBILITY A
1) Adductor Smash
2) Standing Cossack Squat Stretch
STRENGTH: Sumo Deadlift, 10-minute EMOM, 3-5 reps @ 65-80%
ACTIVE MOBILITY B
1) High Glute Smash & Hamstring Tack & Floss
2) Single Leg Hamstring Stretch
WOD: Perform the following for time: - 30 Deadlifts, 40-50% of 1RM - 15 Ring Muscle-Ups - 20 Deadlifts, 40-50% of 1RM - 10 Ring Muscle-Ups - 10 Deadlifts, 40-50% of 1RM - 5 Ring Muscle-Ups
COOL DOWN
1) 200m Recovery Walk following WOD
2) Core Work: Barbell Roll Outs, 10-12 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes