Practice strict RMU

2 Sets:
- 15-20 sek. Activ false Grip Hang in high/ low rings
- 20 sek. Hollow Hold
- 15-20 sek. Top of Ring Pull up Hold (false grip)
- 20 sek. Arch Hold
- 10-15 sek./ each Top + Bottom of Ring Dip hold
into
7 Min Work for Quality:
3-5 feet-supported RMU Transition (2 sec Hold at top of pull + in bottom of Dip)
or
1-2 negativ strict Ring MU (Banded/ Partner supported, high or low rings)
or
1-2 Full strict RMU (Partner supported/ banded in low rings)
or
accumulate strict 3-5 RMU

AMRAP12

B) AMRAP11
6 Ring Pull Ups
8 KB PushPress 24/16 kg KB
200m run
8 KB SDLHP
6 PushUps

Skill

Practice ropeclimbs
- seated to practice footwrap
- hanging to practice footwrap
- start standing in your ropeclimb
- start jumping in your ropeclimb
- if already efficient : start seated on the floor and do the first pulls legless and then grap the rope as soon as you can

Metcon

AMRAP8

1 burpee boxjump (24/20") + 1 each round
8 russian KBS (32/24)
8 Situps