MOBILITY & WARM UP

Set 1
AMRAP 3′:
100m Run (Easy to moderate pace)
5 Single Arm Ring Rows / Arm
10 Weighted V-ups
Rest 1:00
Set 2
AMRAP 3′:
100m Run (Moderate pace)
10 Scap Retraction
10 Weighted V-ups
Rest 1:00
Set 3
AMRAP 3′:
100m Run (Workout pace)
5-10 Strict Pull Ups
10 Weighted V-ups
Rest 1:00

SKILLS & SPECIFIC WARM UP

Ring Dip

Take 10 minute for work on Muscle Up

EMOM 8
5 low-ring muscle-up transitions

CONDITIONING

“THE BRIDGE”

AMRAP 15
15 Ring Row From Box
10 Ring Dips
200 mt Run