1. Warm up.
2. Strength training;
Front squat: 3-3-3-3-3
3. "Meadows"; for time:
Muscle ups, 20 reps
Lowers from an inverted hang on the rings, slowly, with straight body and arms, 25 reps
Ring handstand push up, 30 reps
Ring row, 35 reps
Ring push up, 40 reps
If the ring handstand push ups are too difficult, then we will substitute wall handstand push ups, wall walk into handstand or kick up into handstand as required. Everyone should be able to perform all the other movements on the rings using an appropriate progression.
4. Recovery: mobility
Chris and James did ring lower progressions and band assisted HSPU. Everyone else did leg lowers on the floor and HSPU progressions on a box. Great work all round.