WARM UP 3 rounds for quality of:
10 Push-up + Dumbbell Rows, pick load
5 Strict Pull-ups
10 Overhead Walking Lunge + Overhead Squats, pick load
GYMNASTIC SKILLS Every 1 min for 12 mins, alternating between:
3 Ring Swings
3 Hips To Rings
3 Muscle-up Transitions
3 Muscle-ups
METCON For time:
9 Low Ring Muscle-ups
27 Deadlifts, 61/43kg
7 Low Ring Muscle-ups
21 Power Snatch + Overhead Squats, 33/25kg
5 Low Ring Muscle-ups *Use a vest for the Low ring MU if pos.
COOL DOWN For quality:
Calf Stretch, 2 mins
Chest-to-Floor Stretch, 2 mins
Lat Stretch In Child’s Pose, 2 mins