Wednesday 29th December

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