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