General Warm-up: Mini AMRAP 5
10 Wall Squats to a Medicine Ball // move closer to the wall each round, focus on toes forward and heels down.  
5 Medicine Ball Thrusters // focus on athletes squeezing their butts before pressing overhead.  
5 Push-ups // asses athletes ability and find potential candidates for scaling. 

Progression:  
Jumping Ring Dip  
Ring Support  
Ring Support at bottom  
Kip attempts from bottom of dip  
Kipping Ring Dips

Rx’D:
3 Rounds:
10 DB Thrusters (50/35#)
10 Ring Dips

Directly into:
1 Round:
30 DB Front Squats (50/35#)
30 Hand Release Push-ups

Level 2:
3 Rounds:
10 DB Thrusters (40/30#)
5 Ring Dips

Directly into:
1 Round:
30 DB Front Squats (40/30#)
20 Hand Release Push-ups

Level 1:
3 Rounds:
10 DB Thrusters (25/15#)
10 Jumping Ring Dips

Directly into:
1 Round:
30 DB Front Squats (25/15#)
30 Hand Release Push-ups (from knees)

Accessory:
5 Sets:
20 Sit-ups (slow)
20 DB Side Bends / Side (50/35#)

Stretching:
3 Rounds (For Quality): 
:30 Doorway stretch / side
5 Sciatic Nerve Floss / side

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