Perform the following:
3 sets of: 1-3 MU, 1-3 XR L-sit press shoulder stand, 1-3 XR HSPU, 1-3 Tick Tocks
5x15 seconds FL
5x15 seconds PL Lean
5x15 seconds German Hang
Finish the workout with 2x10 Wall Extensions.
notes:
1) Perform from 1-3 repetitions on each of the exercises in the ring strength series depending on how many repetitions your current strength level will allow you to perform correctly. Each of the exercises may have a different number of repetitions as necessary; e.g. 3 MU & 1 XR L-sit press shoulder stand etc.
2) Choose the most challenging BL & FL variation that you are capable of using for the Tick Tocks.
3) Perform the most difficult MU variation that you are capable of performing without kipping or swinging. If MU is too easy, then substitute Rev MU or Galimores or Roeslers.
4) Progressions for developing the XR shoulder stand are found in the Basic Rings Strength 3 essay.
5) If XR Press Shoulder Stand is too easy, then substitute a XR Press HS.
6) Do not rest during the Ring strength series.
7) You should however rest at least 3-5 minutes between ring strength sets. Complete all 3 sets of the ring strength series prior to beginning the static hold position sets.
8 ) Perform the static hold sets as a single giant set; perform a set of FL and then move immediately to the PL Lean and then move immediately to the German Hang.
9) To perform PL Leans assume a pushup position with the XR adjusted to just off of the floor. Now keeping the elbows locked and the body completely straight, lean as far forward as possible into a correct PL position. Your feet will remain on the ground for the entire repetition.
10) A short rest (30-60 sec) is allowed during the static hold positions work only after a single giant set has been completed.
. Ya, almost all the exercises are in there, and if not, are usually video referenced in the WOD or elsewhere. Tick Tocks, pg. 151...the glossary is your friend