A. Ring muscle-up / pulling strength and skill work:
- If you’re able to do pull-ups: work on 10-20 assisted ring MU transitions (OR strict MU if you’re able). If you’re not yet able to do pull-ups, skip to the next step.
- 4 max effort sets of ring pull-ups, ideally in false grip.
- 3 max effort sets of Bulgarian ring rows (https://www.youtube.com/watch?v=OxuYV7gf5IQ. The medicine ball is not necessary.)
B. Alternating with a partner:
12 minute AMRAP of:
250 row / Max effort push presses (95/65, or scale to about 50% of your max push press)
Compare to Oct 16 2018.