Movement Prep:

  • Shoulder Series

Warm Up:

2 Rounds of 10 Each...

  • Jumping Jacks
  • High Knees
  • High Heels
  • Air Squats
  • Lunges
  • Mt. Climbers
  • Supermans
  • Push-ups
  • Dancing Crab

Skill/Strength:
Ring Muscle Up drills and progressions

  • A) 2x5 False Grip Pull Ups
  • B) 2x5 Ring Dip
  • C) 2x 1:00 Transitions
  • D) put it all together.  2x5 ring muscle ups

Conditioning:
4 Rounds for reps...
30 Seconds Work/30 Seconds Rest

  • Max Pass-throughs
  • Max Double Unders
  • Max Ring Muscle-ups

Scaled:
High Box, Singles, Ring Row/Dip (Alternating)