Today is a high capacity but load free session. Get plenty warm and be able to attack this with confidence in your scaling selection. Many may need to reduce volume, that should be the first scaling option provided for anyone who can actually do a ring dip or toe to bar. For those that cannot do them RX’d then scale down the movement and keep what volume they are capable.
3:00 bike or row
________
8 minute AMRAP
5 Hip down push up
5 Push up
10 Light Single arm Russian KB swing each arm
10 Kipping swings
:10-:20 Handstand hold variation of choice
10 Alternating jack knife (5 each side)
RXConditioning:
25/20 cal row or bike cals
25 Ring dip
35 toes to bar
2 rounds for time
15:00 Time cap
Intermediate:
25/20 cal row or bike cals
25 Ring dip (Banded)
*35 toes to bar (reduction in volume 1st, scale movement 2nd)
2 rounds for time
*Hanging straight leg raises to chest or belly*
Baseline:
25/20 cal row or bike cals
25 Bench Dip or Push Up
25 Hanging leg raise or V Up
2 rounds for time
3x max reps push ups
+
3x 20 Banded a part
Superset the two movements and rest as needed.
