Wallball Battle

1) Gymnastics Skill (15 min)
Ring Muscle-up Practice
Level 1: Muscle-up Progressions (Kipping/Turnover practice)
5 Rounds
5 Muscle-up transistions
10 Kip swings (Hips to rings)

Level 2: Ring Muscle-ups (Technique & Volume)
ME UB Set of Ring Muscle-ups + AMRAP Strict Ring Muscle-ups (Remaining time)

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 (15 min)
Wallballs (20/14)
Ring Dips or HR Push-ups
*= Run 6 laps

3) AP
30 Cal AB For Time

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