Strength
3 rounds
Wall facing shoulder taps x 5-10/side
*Diagonal stretch x 10 +:10 hold/side between sets
Then, 2 rounds of the following circuit (No rest between movements, but you may rest a couple minutes between rounds):
Pull up x 4-6
Dip x 8-10
Ring row x 8-10
Pushup x 8-10
Notes
Be sure to actively take control of your bodyweight with your support arm on the shoulder taps. To make these more challenging you may perform hip taps. This movement can be made easier by doing them from a box.
The diagonal stretch may feel like more of a balance challenge than a stretch at first. Stick with it and try to reach further down on the rear leg as your mobility increases.
Use a band for the pull ups if necessary. If you this still does not get you to 4-6 reps then consider a harder angle of the ring row for the set of 4-6 and an easier angle for the set of 8-10. Both sets should be challenging though.
You may do you dips from the rings, a matador, between boxes, or from a bench/box. The bench/box method is the easiest and the rings if the most challenging. You can also use a band from the rings/matador to assist this movement. Also use your foot to spot as much as necessary on any of these variations.
Elevate your hands as necessary for a full range of motion on the push ups.
Aim for the top of the rep range on each movement. If you are able to achieve this on both sets this week you may start to make the movements slightly harder next week. Keep in mind that with no rest between movements any small change in difficulty will compound quickly.
Conditioning
3 sets
AMRAP 3
10 DB snatch
10 box jump overs w/ step down
10 V-ups
2:00 rest
Notes
The metcon today is three intervals of 3:00 in which you will complete as many rounds and reps as possible of dumbbell snatches, box jump overs, and V-ups. You will rest 2:00 in between rounds. You will begin each AMRAP at the beginning, with the dumbbell snatches. You will have 3 separate scores for this workout, with 3 separate AMRAPs.
Your dumbbell weight should be light moderate and the snatches should be unbroken throughout the workout.
Box jump overs should be done to a height where you will not hesitate. Step down from the top of the box. However, safety is top priority. If you think you are going to trip, simply step on the box.
V-ups should be done in no more than 2 sets across the workout. You may substitute single leg V-ups, tuck ups, or sit ups.