SKILL:
Muscle-ups Drills for all:
-Swinging Ring Rows
-Russian Dips
——then———
-ADVANCED-
5 x 4-6 Ring Muscle-up
*add an extra dip on every rep
-INTERMEDIATE-
EMOM 10 of:
Min 1-8: 1-3 Ring Muscle-ups
Min 9-10: Max UB Ring Dips
-BEGINNER-
10 x Muscle-up Transition w/ feet on floor
5 x 3-5 Dips
CONDITIONING:
3 x
AMRAP 5 of:
500m Row
100m Farmers Carry @ 2×70/53
Max Push-ups w/ remaining time
-Rest 1:00 between AMRAPs-