Mobility:

  • 2 Min Bow and Arrow Stretch
  • 10 Scap Push-ups
  • 10 Hanging Shrugs
  • 10 Ring Row Shrugs

Warm-up:
Run/Row/Ski 400 Meters then
3 Rounds:

  • 10 Hollow Rocks
  • 10 Supermans
  • 10 Air Squats
  • 3 Wall Walks

Then...Run/Row/Ski 400 Meters

Skill:
Ring Muscle-up Progressions
8 Min EMOTM

  • 2 Strict Ring Muscle-ups or...
  • 3 Ring Muscles ups or...
  • 3 Jumping Ring Muscle-ups or...
  • 3 Ring Row/Transition/Dips

Workout:
"Jackie"

  • 1,000m Row
  • 50 Thrusters (45/35)
  • 30 Pull-ups

Scaling:
2 Rounds of 500m/25 Thrusters/15 Ring Rows