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Friday 13th August



Every 2:00 x 5 rounds


  • Option 1 - 2-3 reps Low ring pull-back transition with 10 seconds assisted bottom support hold

  • Option 2 - 3-4 reps Low ring pull-back to transition with dip out.

  • Option 3 - 5-7 reps Advanced ring pull-back to transition with dip out


EMOM x 10 minutes


  • Option 1: 3-5 kipping ring muscle-ups

  • Option 2: 2-3 Feet assisted strict muscle-up







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