Ring muscle-up skill/strength
Perform 5-7 reps of each movement / 15-20 second holds where necessary.
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- Machine calories: Row/C2 bike 18/15 Air-bike/Ski 15/12
C-REST
D- American KB swing 15 reps 32/24kg
E- Handstand walk: max distance
F- REST
//SCALED//
A- Assisted Strict ring muscle-up 2-4 reps for quality
B- Machine calories: Row/C2 bike 15/12 Air-bike/Ski 12/10
C- REST
D- American KB swing 15 reps 24/16kg
E- Max wall climb
F- REST