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A. Back squat – 3×8@70%.

B. 3 rounds for time of:

90 double-unders (scale reps if needed – this should not take you more than two minutes)

3 ring muscle-up transitions (feet on floor) + 12 ring dips** (scale to ring push-ups or push-ups and leave out MU transitions)

20 single-arm KB swings per arm (53/35 – scale as needed)

15 strict pull-ups.

**In order to do any sort of dips, and especially ring dips, you should first be able to at least 10 consecutive push-ups on the floor, with good technique. You need to build a basic level of pressing strength and shoulder control before you move on to dips with your bodyweight. Building the roof of your house before you build the foundation will get you nowhere!