SKILL:
Ring Muscle-up
——EVERYONE——
Ring Kip Swings
Swinging Ring Rows
Ring Transitions
——ADVANCED——
30 Ring Muscle-ups in as few sets as possible, resting 1:30 between sets
*Only perform this option if you believe you can complete in 6 sets or less (average of 5 muscle-ups per set)
——INTERMEDIATE——
EMOM 10 of: 1-3 Ring Muscle-ups
——BEGINNER——
EMOM 10 of:
1 Jumping Ring Muscle-up + 3-5 Ring Dips
-or-
3-5 Banded Dips
CONDITIONING:
EMOM 16 of:
Min 1: :40 Max Double Unders
Min 2: :40 Max Push-ups
Min 3: 1:00 Max Distance Row
Min 4: Rest
OPTIONAL CORE CASHOUT:
100 Sit-ups