SKILL / STRENGTH:
Ring Muscle-ups
——ADVANCED——
30-36 in as few sets as possible, Resting 1:30 between sets
*10 Minute Cap (this likely means a 5 set limit – average of 6-7 per set. It’s ok if this becomes an AMRAP)
——INTERMEDIATE——
EMOM 10 of:
1-3 Ring Muscle-ups
——-SKILL OPTION——
3-5 x
3-5 Swinging Ring Rows
3-5 Ring Transition Drill
——STRENGTH OPTION——
5-10 x 3-5 Dips (may use band / matador)
CONDITIONING:
——RX——
AMRAP 20 of:
100m Run
10 Push-ups w/ Hands on DBs
10 Dual DB Cleans @ 2×50/35
——FITNESS——
AMRAP 20 of:
100m Run
10 Push-ups w/ Hands elevated
10 Dual DB Hang Cleans
