WARM UP

3 Rounds, Not for Time:
:30 mountain climbers
10 ring rows
:30 shoulder taps
5 Judo Push Ups

Into 3 Rounds, Not for Time:
10 RDL
10 bent-over rows
10 high pulls
10 shoulder presses

SKILLS & SPECIFIC WARM UP
Ring Muscle Up – Clean Warm Up

CONDITIONING

“DAMN MUSCLE UP”

RX

3 rounds for time:
1:00 strict muscle-ups
10 Unbroken Hang Power Cleans #61/40

INTERMEDIATE

3 rounds for time:
7 strict pull-ups
10 Unbroken Hang Power Cleans #36/25