230802

Warmup

5-10 minutes of light cardio (jogging, cycling, rowing, etc.)

Dynamic Stretching

• Arm circles: 10 reps forward, 10 reps backward
• Leg swings: 10 reps each leg, forward and backward
• Hip circles: 10 reps each side
• Cat-Cow stretch: 10 reps
• Wrist circles: 10 reps each direction

Skill Work

• Handstand holds: 3 sets of 30 seconds
• Ring rows: 3 sets of 10 reps
• Muscle-up progressions: 3 sets of 5 reps

Mobility

• Shoulder pass-throughs: 10 reps
• Pigeon stretch: 60 seconds each leg
• Downward Dog stretch: 60 seconds
• Cobra stretch: 60 seconds
• Couch stretch: 60 seconds each leg

Strength

EMOM (Every Minute on the Minute) for 10 minutes:

• Handstand Push-ups: 5 reps

Complete a total of 50 strict pull-ups in as few sets as possible.

Workout

For time:

• 21-15-9

• Handstand Push-ups

• Ring Muscle-ups

• Rest 2 minutes

• 21-15-9

• Box Jumps (24/20 inches)

• Toes-to-Bar

Summary

Today's workout focuses on improving your upper body and gymnastic skills. The warmup includes dynamic stretching and skill work, preparing you for the strength component of EMOM handstand push-ups and strict pull-ups. The metcon is a challenging couplet of handstand push-ups, ring muscle-ups, box jumps, and toes-to-bar. Remember to scale the movements and weights as needed and focus on maintaining proper form throughout the workout.