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 Ups

Fitness: American Swings (52/35), Chest 2 Bar or 4 Ring Muscle Ups

GPP: Russian Swings (35/25), 7-10 Kip. Pullups or Jumping Chest 2 Bar

Health: Russian Swings (25/20), Jumping Pullups