WOD
"Mean Green Rage Machine"
Partner Workout For Time:
50/40 Calorie Row
50 Push ups
50/40 Calorie Row
100 Shoulder to Overhead 115#/80#
50/40 Calorie Row
50 Push ups
50/40 Calorie Row

*Split reps/calories as needed*

Skills and Drills
Week 5: Ring Muscle-up Progression
Advance:
Have athletes practice: Ring Transitions (with band)
- 10-12 minutes-

Intermediate:
5 sets:
Have athletes practice: Ring Transitions (with band/ugly squat position)
- rest 1 minute between sets -

Beginner:
5 sets:
Have athletes practice: Ring Transitions (ugly squat position)
- rest 1 minute between sets -

* Have athletes start from the beginning and progress within their limitations.
- Use heavier band
- Place legs on the ground (see video)
- Move feet back, add a plate for the dip.