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). You may also try Russian dips (https://www.youtube.com/watch?v=rCOuSNCVack) on some boxes. These can be lightly assisted with your feet if you like.
- 3 max effort sets of ring pull-ups, ideally in false grip. Scale to hinge rows or ring rows.
- 3 max effort sets of Bulgarian ring rows (https://www.youtube.com/watch?v=OxuYV7gf5IQ. The medicine ball is not necessary.)
B. For time:
Row 500 m
20 front squats (135/95, or scale to about 40% of your back squat)
20 pull-ups
20 back squats
20 knees-to-elbows
20 deadlifts
20 toes-to-bar
Row 500 m.
(Take the barbell from the floor – no racks.)
Compare to Sept 5 2018.