MON 3/16/26 WOD

Warm up - 1 set:  :30 row (easy pace) - 10 alternating scorpion stretches - :30 plank hip taps (same side) - :30 row (moderate pace) - 10 alternating Spiderman stretches - 5 single-arm ring rows/arm - :15 ring dip hold, top - :15 ring dip hold, bottom - :30 row (fast pace) - 10 alternating lunges - 10 false grip ring rows - 10 jumping or foot-assisted ring dips - :30 row (sprint pace) - 10 air squats - 10 kipping pull-ups or ring rows - 10 ring dips – Ring muscle up:  5 low-ring muscle-up transitions - 1:00 low-ring practice - 1:00 kipping muscle-up practice – Thrusters:  5 full grip front squats – 5 squat stance push press – 5 thrusters – Build up:  1 squat clean + 2 thrusters – 3 sets –

WOD – 25 Min AMRAP
3 ring muscle-ups L2-3 jumping RMU L1-3 ring rows + 3 HOD Pushups
8 thrusters L3-115/75# L2-75/55# L1-55/35#
17 cal row L2-15 cal row L1-12 cal row

 Rounds + reps

Post WOD - 1:00 banded shoulder stretch/arm - 1:00 child’s pose