friday

Warm-up

​2 ROUNDS 
6/6 SA Ring Rows
8 Burpees
10 Barbell Strict Press 
10 Elbow Punches 

Into…

2 ROUNDS 
6 Kip Swings 
8 Deadbugs 
10 Push Press 

Skill

​5 SETS FOR QUALITY*
3 Kip Swings
2 Hips to Rings
1 Ring Muscle-Up

*Athlete can either come off bar b/t movements or option to go unbroken.

Metcon

​FOR TIME
10 Ring Muscle-Ups
20 Push Press (135/95)|(95/65)
30 Up-Downs
40 Sit-Ups
15 Ring Muscle-Ups
30 Push Press
45 Up-Downs
60 Sit-Ups

(Score is Time)

RMU Option 1: Jumping Ring Muscle-Up
RMU Option 2: Low Ring Transitions