Ring muscle-up skill/strength
Perform 5-7 reps of each movement / 15-20 second holds
A1: Low ring false grip chest to ring hold
A2: Low ring false grip straight arm hold
A3: Low ring false grip ring row
A4: Low ring assisted pull to 90
A5: Low ring assisted ring pull-up
A6: Top support
A7: Bottom support
A8: Transition switches
A9: Assisted low ring muscle up
EMOM x 18 minutes
A- Strict ring muscle: up 3-5 reps
B- Ab mat sit up: 15 reps *Advanced use GHD sit ups- 15 reps
C- REST
D- Strict dip 10-15 reps
E- Double under: 60
F- REST
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