A. Muscle-up technique (or ring dip, ring pull/pull-up practice and strength work)

B. 5 rounds, either with a partner or rest 1:1:

Max effort Pendlay rows (choose weight to hit at least 5-8 reps in first round), then immediately move to rings and do max effort ring dips. Rest while partner works. Ring dips can be substituted with an appropriately scaled pushing movement (static dips, ring pushups, pushups, etc.).

**Note: If you are planning on coming out for a free class this Saturday, please note that we are only having a class at 11 am, not 10 and 11. **