SKILL/STRENGTH:
Ring Muscle-up
——ADVANCED——
E2MOM x 5 of:
6-9 Ring MU
——INTERMEDIATE——
EMOM x 10 of:
1-3 Ring MU
——SKILL FOCUS——
Ring Transition (sitting on feet)
Jump to Support
——STRENGTH FOCUS——
EMOM 10 of:
3-6 Ring Dips or Matador Dips (with or without band)
CONDITIONING:
6 rounds of:
200m Run (or 250m row)
15 Bench Press @ 135/95
10 DB Box Step-overs @ 2×50/35
——NOTE——
-24 Minute Cap
ACCESSORY: CORE
100 Sit-ups
