A. Conditioning

For reps
4 rounds
1 minute medball sit ups 20/14
1 minute medball squat cleans 20/14
1 minute medball twists 20/14
1 minute rest
*Score each movement individually

B. Skill

Ring Muscle Up

Muscle Up Progression

2 sets
1. False grip chest to ring pull ups (Keep rings close)
5 reps
2. Supinated/Pronated dead hang hold
Supinated For 10 seconds, Pronated for 5 seconds
3. False grip isometric hold 5-10 seconds (keep rings close to chest)
30 seconds
4. Ring Dips (maintain hollow body)
30-45 seconds
5. Muscle Ups with Feet on box (finish at bottom of dip, do not lock out
45-60 seconds
6. Jumping Muscle Ups (rings just above head)
3-5 reps

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