Skill: Ring Muscle ups

Muscle Up Drills 12 Min EMOM

1 – :15 False Grip Hang

2 – “Big Set” of Diamond Push-ups

3- Low Ring Transition Drill 

Conditioning:

9 Min AMRAP

3 Ring Muscle ups 

60 Double Unders

9 S2OH

L1: 6 Ring Muscle Ups, 120 DUs, 155/105

L2: 3 Ring Muscle ups or 6 Bar Muscle ups, 60 DUs, 135/95

L3: 6 CTB,9 Pull-ups, or RIng M-up Transitions, 1/2 DUs, 95/65

L4: False grip ring rows, 120 Singles, DB S2OH