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SKILL

If you have muscle-ups, work on linking muscle-ups together.

If you have 5 strict Ring Dips, 5 Strict Pull-Ups.

  • Ring Swings (pull rings to hip) – 3 x 2
  • Muscle-Up Transition withBand – 3 x 3
  • Ring Dip Balance – 3×3

If you don’t have above.

  • 3 x max Ring Dips (8-10) with feet or band assist, rest 90 seconds between.
  • 5 x max Static Hold at the top of the rings, rest 90 seconds.

WOD

20 Minutes to a new 1RM Clean and Jerk

Post scores to TrainHeroic.

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