Don’t wait till Christmas!

1) Gymnastics Skill (10 min)
Ring Muscle-up Practice
Level 1: Muscle-up Progressions (Kipping/Turnover practice)
5 Rounds (Level 1)
5 Muscle-up Transistions
10 Kip swings (Rings)

Level 2: Ring Muscle-ups (Technique & Volume)
EMOM 10 (Level 2)
1-3 Ring Muscle-ups

Note: Choose either level 1 or 2 based on your progressions with the ring muscle-up. If you struggle with your pulling and pushing strength supplement 5 ring pull-ups and ring dips each round.

2) WOD (12 min)
Accumulate 2 min of a Parralette L-sit Hold
Every time you break complete:
10/8 Cal AB

Note: Use a knee tuck hold as a scaling if you struggle with holding an l-sit position.

3) AP
3 Rounds
3 min to complete
300/250m row
Remaining time ME AB Cal
Rest 1 min

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