A. Ring muscle-up strength and skill work:
- 5 max effort sets of false grip ring pull-ups (sub hinge rows or ring rows) (pull yourself as high as possible on the rings)
- Transition work – work slow negatives from the top of the movement OR do the complete transition (up and down) with the feet lightly on the ground (aim for 10-20 smooth, controlled repetitions) OR skip to the next part if you don’t have any pull-ups or dips yet
- 5 max effort sets of tempo ring dips OR ring push-ups OR regular push-ups – 1515 tempo (1 second down, 5 seconds in the bottom, 1 second up, 5 seconds at the top). Do a variation where you can get a minimum of 3 reps per set.
B. For time:
4 laps heavy suitcase carry (1 KB or DB)
Run 400 m
3 laps suitcase carry
Run 400 m
2 laps suitcase carry
Run 400 m
1 lap suitcase carry
Run 400 m.