A. Ring muscle-up skill and strength practice:
- Beat swing practice on rings (stronger athletes can try the pull as well)
- 5 max effort sets of false grip pull-ups, hinge rows, or ring rows (pull yourself as high as possible on the rings)
- 5-10 sets of: 10 second ring support at the top, lower to a deep ring dip position, and hold for 10 seconds there. Modify to bar dips, ring push-ups, or parallettes.
B. For time:
40-30-20-10 of:
Wall balls (20/14 lbs)
Calories on the rower
Plus: 15 pull-ups after each round.