SKILL:
Ring Muscle-ups
—Beginners—
EMOM 10 of:
Min 1-5: 2-3 Ring Transitions w/ feet on floor or Band
Min 6-10: 3-6 Ring Dips or Push-ups
—Intermediate—
EMOM 10 of:
1-3 Ring Muscle-ups
—Advanced—
EMOM 10 of:
1-3 Burpee Muscle-ups
CONDITIONING:
3 rounds for time:
17 Calorie Machine
17 KB Swings @ 70/53
17 Burpees
*11 Minute Cap
CORE:
5 x
:30 Plank
:30 Hollow Hold