Plyometric warm-up

Progression // Focus
Calf raises // Press onto the toes.
Plate toe taps // Increase speed with each tap.
Step-up // Try to press only off a single leg.
Drop-and-land off of plate // Land in a good squat position.
Step-up + squat landing // Land softly in a good squat position.
Box jump + step-down // Open the hips aggressively.
Box jump + squat landing // Jump off the back of the box and land softly.
Box jump + slow rebound // Push the hips back and heels down as you land.
Multiple box jumps // Keep the knees in line with the toes during the landing on the floor and the box.

Pre-workout:
On a 10:00 clock:
Low-ring muscle-up practice

– RX –
5 rounds for time:
5 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups

– INTERMEDIATE –
5 rounds for time:
2 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups

– BEGINNER –
5 rounds for time:
5 low ring muscle-up transitions
10 box step-ups (12/20 in)
10 AbMat sit-ups

1 set:
1:00 banded shoulder stretch/arm

5 rounds for time:
5 wall walks
10 object jump-overs (20/24 in)
20 sit-ups

5 rounds for time:
5 burpee chest-to-bar pull-ups
10 box jumps or step-ups (20/24 in)
20 AbMat sit-ups