MOBILITY & WARM UP

2 rounds:
10 mt down and back:
2 shuttle-runs, slow
Bear crawl (down)
Inch-worms (back)
Crab walk (down)
Burpee broad jump (back)
Spiderman twists (down)
Walking lunges (back)

MOBILITY & SKILLS
15 min work on ring muscle up

:15 ring support hold
3-5 kneeling false grip ring rows
3 kneeling muscle-up transitions
3:00 low-ring practice
3:00 kipping muscle-up practice

EMOM 12:
Odd min | 3 ring muscle-ups*
Even min | max shuttle runs
1 shuttle = 10mt down + 10mt back

Scaling Option (low ring-low ring feet assisted-low ring transition)