SKILL WARM-UP:
Ring Muscle-ups:
3 x
5 Ring Kip Swings
5 Ring Transitions (Sitting on Feet)
:10 Ring Support Hold (Top)
:10 Ring Support Hold (Bottom)
CONDITIONING:
——RX+——
AMRAP 16 of:
16 Wallballs @ 20/14
8 Shuttle Runs
4 Ring Muscle-ups
——RX——
AMRAP 16 of:
16 Wallballs @ 20/14
8 Shuttle Runs
16 Push-ups
—————-
Shuttle Runs are 25′ out and back
PUMP:
3-5 x
15-20 Barbell Curls
15-20 Banded Tricep Extension
Score: Rounds + Reps