Strength
3 rounds wall facing shoulder taps x 5-10/side
and diagonal stretch x 10 +:10 hold/side between sets
Then, 2 rounds of the following circuit (no rest between movements. couple mins rest 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
For time
8 wall walks
20 pull ups
30 V-ups
150 double unders
30 V-ups
20 pull ups
8 wall walks
12 min time cap
Notes
The workout today is a pyramid chipper of wall walks, pull ups, V-ups, and double unders. Your score is the time it takes to complete the workout or reps completed at the 10 minute time cap.
Wall walks should be completed in about 1:40. If this sounds unreasonable, you may lower the number of wall walks or modify the height of the wall walk.
Pull ups should be completed in 2-3 sets on either end. You may substitute banded pull ups, jumping pull ups, or ring rows. You may attempt kipping ring pull ups if you would like to challenge yourself.
V-ups should be completed in no more than 4-5 sets. You can decrease the number of reps to 20-25, or substitute single leg V-ups, tuck ups, or sit ups.
Double unders should take no longer than about 2:00. You may lower the number of double unders or substitute single unders.