WARMUP
2 ROUNDS
30 Mountain Climbers
10 Scap Push-Ups
5/5 SA Ring Rows
10 Alt. DB Deadlifts
Into…
2 ROUNDS
5/5 SA DB Bent Over Row
5/5 SA DB Russian Swings
10 Alt. DB Hang Snatches
5 Burpees
STRENGTH
ON A 12:00 RUNNING CLOCK…
Practice Strict RMU
*Strict RMU Options…
Ring Support Hold
False Grip Pull-Up
Strict RMU Transition
Negative Strict RMU
WORKOUT
ON A 16:00 RUNNING CLOCK…
8 ROUNDS
3 Ring Muscle-Ups
3 DB Devil’s Press (50/35)
Immediately into…
AMRAP in Remaining Time
5 DB “”No Push-Up”” Renegade Rows
10 Up-Downs
(Score is Rounds + Reps)
RMU Option 1: Jumping Ring MU
RMU Option 2: Burpee Pull-Up
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