SKILL:
Ring Muscle-ups
————ADVANCED————
EMOM 10 of:
3 Burpee Ring Muscle-ups
———INTERMEDIATE————
EMOM 10 of:
1-3 Ring Muscle-ups
————SKILL————
5 Ring Transition Drill (Sitting on feet) (perform slowly)
2 x
5 Swinging Ring Rows
5 Ring Transition Drill (feet elevated)
5 x
Jump to Support (5 seconds)
————STRENGTH————
EMOM 10 of:
3-6 Dips
CONDITIONING
——RX——
5 rounds of:
200m Run
10 Power Cleans @ 135/95
-Right Into-
5 rounds of:
200m Run
20 Push-ups
——FITNESS——
10 rounds of:
100m Run
10 DB Cleans
10 Push-ups
——NOTE——
-25 Minute Cap for all levels
