SKILL:
Ring Muscle-up
—ADVANCED+—
3 x 10, Rest as needed to stay UB
—ADVANCED—
6 X 5, Rest as needed to stay UB
—INTERMEDIATE—
EMOM 10 of:
1-3 Ring Muscle-ups
—BEGINNER—
3 x
5 Ring Kip Swings
5 Ring Transition Drill (Feet on Floor)
5 x
3 Swinging Ring Rows
3 Ring Transition Drill (feet elevated)
CONDITIONING:
6 rounds for time of:
200m Run
20 Push-ups
20 Sit-ups
*20 Minute Cap