Skill: Ring Muscle Ups

False Grip Review 

Ring Kip Review

Strength: 

False Grip Ring Rows (3×10)

Ring Swings (3×5)

Muscle Up Transition (3×5)

Metcon: 30-mins… 

1 Round: (0-5min.)

75 Double Unders

500/400m Row 

(5-10min.)AMRAP:

10 Russian KB Swings

3 Ring Muscle ups

1 Round: (10-15min.)

75 Double Unders

500/400m Row 

(15-20min.)AMRAP:

10 Russian KB Swings

3 Ring Muscle ups

1 Round: (20-25min.)

75 Double Unders

500/400m Row 

(25-30min.)AMRAP:

10 Russian KB Swings

3 Ring Muscle ups

L1: 500/400m Row, 100 Double Unders, 70/52 5 RMU 

L2: 500/400m Row, 75 Double Unders, 52/35, 3 RMU or 5 BMU 

L3: 400/325m Row, 50 DUs, or 100 Singles, 35/25, 3 CTB (+) 3 Dips (+) 3 Transitions 

L4: 300/250m Row, 50 Singles, Orange/Yellow, 9 Jumping Pull-ups