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Monday 6th September



Standing ring swing pull-back


EMOM x 5 minutes - complete


  • 5-8 reps


Ring swing hold and walk


EMOM x 5 minutes - complete


  • 20 seconds hold 40 seconds rest.


Ring muscle up transitions


EMOM x 10 minutes


  • Option 1 - Low ring pull back to transition - 3-5 reps

  • Option 2 - Low ring pull back to transition with dip out 3-5 reps

  • Option 3 - Advanced low ring pull back to transition 3-5 reps


3 Rounds for time


  • Run 200m

  • 6 Ring muscle-ups (Scale to Jumping muscle up / Kipping pull-up x 8 reps)

  • 14 Alternating DB snatch 22.5/15kg



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