Warm-up
3 Sets
5/5 High Kicks
10 PVC Good Mornings
10 PVC Overhead Squats
10/10 PVC Hip Swings

Strength:
Deadlift:
65% x 5
75% x 4
85% x 1.1
95% x 1
then 1,1,1

Negative ring dips: 3 Seconds down, 1 up x failure x 3 sets

Hips to rings: to fatigue x 3 sets

*Coach’s notes for strength:
Deadlift: first two sets are touch and go.  As the weight goes up, bar is to be dropped from top each rep.  After 95%, 
allow athletes to go for a 1 Rep max through 2-3 attempts. Rest as needed
The negative ring dips are to be done with control through a 3 count down, then press up through a 1 count. If the athlete
can not perform 5 consecutive reps with this tempo, then scale to performing just the negative portion. 
Hips to rings: The goal here is to build the strength/transition of the muscle up.  Use the demo video for points of performance.
If athletes can not get horizontal with hips to rings, then scale to kipping ring pull-ups.

WOD: For Time
Row 500 Meters
5 DL (80% of todays 1RM)
30 Push-ups
x 3 Rounds

*Coach’s notes for WOD:
Depending on the athletes push-up strength, this WOD should be relatively unbroken throughout the 3 rounds.
Its ok if the athletes need to do singles on the DL as it should be heavy.

Recovery:
Low Back and Legs