Skill:Muscle Ups Strength: Low Ring Muscle Up Transitions + Arch/Hollow Work (12 Mins) 3-4 Sets 5 Low Ring Transition Drills (no dip outs) 10-15 Banded Hollow Rocks 10-15 Arch Ups Rest 60-90 secs between sets Condititioning: Against 16 Mins…4 Rounds for Time… 30 Airsquats 25 KBS 15/10 Pullups Comp: American Swings (70/52), 7 Ring Muscle...Read More