in 15 min work on strict Ring muscle up progressions:
- falsegrip ring rows
- feet assisted, low ring transition
- high ring falsegrip hold
- high ring, band assisted transition
- assisted ring muscle up
Between progressions do 5 high catched boxjumps
AMRAP for quality (6 min):
10-15s ring support holds
10-15s L-Hang
10-15s Handstand shoulder shrugs
10-15s rings to chest hold
Every 2 min for 14 min (7 sets)
5-4-3-2-1-1-1 Hang power snatch + 1 OHS after each set
Build up with good form!
For time (TC 6 min)
40 russian KBS (32/24)
30 Burpees over KB (lateral)
200m run