On a 6:00 Clock:
20 Double Knee Tuck in Plank
10 ATY Drills (use small plates or DB’s)
:20 Banded Shoulder Stretch / Arm
SKILLS & SPECIFIC WARM UP
Ring Muscle Up
1) :10 Ring Support (Top & Bottom of Dip)
2) Ring Dip
3) False Grip Ring Row
4) Floor Muscle-up Transition
FREE PLAY 5:00 on scaling movement
CONDITIONING
“AND THE WINNER IS…”
AMRAP 12:
3 Strict False Grip Ring Pull-ups
3 Strict Ring Dips
Scaled version
AMRAP 12:
3 False Grip Ring Rows
3 Jumping Ring Dips
3 Push-ups
SKILL WORK
Accumulate:
50 Hanging Straight Leg Raises on
Rings
Every break perform 10 DB
hang muscle cleans
