Ring Muscle-up Practice
4-5 Sets
8 Kip Swings on Rings
3-5 Ring Muscle-ups
6 Ring Dips
OR
4 sets
10 Kip Swings on Rings
10 Strict C2B Pull-ups
10 Ring DipsScale Kip swings to :30 Bar Hang
Hard Ring Rows for Pull-ups
Push-ups for Ring Dips
For Time:
21-15-9
Power Cleans 135/95#
Bar Facing Burpees