Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Squats
6 Rev Hand spider Lunges
12 OH Band Pull aparts
Ring Muscle Up Progressions (25 Min)
2x 10 False Grip Ring Row+ 10 Hollow Rocks+ 5 Kip to Hip bridge
3×2-3 Band Assisted Muscle Up Transitions
2x 3-5 Kip Swings on Rings
2x 2-3 Kip swing w/ Pull to Hips
Metcon
3 rounds
1 Min Max Muscle Ups*
1 Min Max Thrusters (M:135/105/75, W: 93/68/53)
2 Minutes Rest
1 Min Max Muscle Ups
1 Min Max Burpee Box Jump Overs
2 Minutes Rest
*Muscle Up Scaling Options:
Max Pull ups 1st Interval, Max Ring Dips 2nd Interval
Max Jumping Pull ups 1st Interval, Max Box Dips 2nd Interval
