SKILL

Ring Muscle Up Skill Session
-modification- movement strength building
3 rounds each:
Unbroken max effort Strict Ring Muscle Ups
— rest 60 seconds between sets—

REST 3 MINUTES

4 rounds each:
unbroken max effort Kipping Ring Muscle Ups
— rest 60 seconds between sets—

CONDITIONING

Kingpin
100 Double Unders
20 Thrusters (95/65)
-rest 4:00-
90 Double Unders
18 Thrusters (95/65)
-rest 4:00-
80 Double Unders
16 Thrusters (95/65)
-rest 4:00-
70 Double Unders
14 Thrusters (95/65)