Skill - Ring Muscle Ups
Warm Up
Mobility
- Quads
- Lats
- Hips
-into-
7-5-3
DB Thrusters
Ring Pull ups/Rig Row
Push up to Down Dog
Skill
12 min Running Clock
Ring Muscle up progression
5 x 3 + 2
Snap Back Pull https://youtu.be/1ZY8zB143pw
+
Box transition https://youtu.be/kQVOD7wPIns
Workout
RX+
Every 7 Min for 21 Min
15 Thrusters 50/35
20 T2B
25 Front Rack Lunges 50/35
15 HSPU
RX
Every 7 Min for 21 Min
15 Thrusters 40/30
20 T2B
25 Front Rack Lunges 40/30
15 HSPU
SC
Every 7 Min for 21 Min
10 Thrusters 30/20
15 T2B/Knees to Elbows
20 Front Rack Lunges 30/20
10 1 x AbMat HSPU
FIT
Every 7 Min for 21 Min
10 Thrusters 25/15
15 V-Ups or Tuck Ups
20 Front Rack Lunges 25/15
10 2 x AbMat HSPU or Box HSPU or DB Press
Extras
Gymnastics
EMOM 12 Min
Min 1: 8-12 HSPU
Min 2: 2-4 Ring MU
Engine Building
Every 3 Min for 12 Min
100 Double Unders
20 Box Step Ups 24/20 with 1 DB @ 22.5/15Kg
Accessory Work
2 x 15 Banded Ext Rotations
2 x 15 Clams
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