WARMUP
3 ROUNDS
1:00 Bike EZ → MOD → Workout Pace
:20 Dead Hang → :20 Active Hang → 10 Scap Pull-ups
10-15 Sit-ups
10 False Grip Ring Rows
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Ring Muscle-Ups*
*Options…
Low Ring Transitions
Jumping Muscle-Ups
Hips to Rings + Muscle-Up
OR
ON A 10:00 RUNNING CLOCK…
Practice Pull-Ups*
*Options…
Banded Strict Pull-Ups
Pausing Pull-Ups
2-for-1 Pull-Ups
(No Measure)
WORKOUT
FOR TIME
50-40-30-20-10
Cal Bike
10-20-30-40-50
Sit-Ups
5-5-5-5-5
Ring Muscle-Ups*
*Option to perform pull-ups
12-12-12-12-12
(Score is Time)
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