Practice practice practice!

 

1) GYMNASTICS SKILL (10-15 min)

Ring Muscle-up

Complex: 2 Ring Dips + 2 Muscle-up Transition + 2 Ring Dips

Level 1 – Begineer Progression (Feet directly underneath the rings)
Level 2 – Supine Pull-up Position Progression
Level 3 – Supine Position (Feet Elevated) or Standard Muscle-up

Complete 15-20 Muscle-up Pull Complexes

Note: Remember you can start your first 8-15 progressions with an “easier” progression. For example if you are able to do muscle-ups start with level 2 and the first progression for level 3 for reps 8-15. Then complete yout last 10 reps with the standard muscle-up progression. For the ring dip, you can have your feet on the ground to help support you in your ring dip.

2) GYMNASTICS WOD
AMRAP 10
75 Double-unders / 120 Singles
8 Toes-to-bar or V-sits
15 Pull-ups or Supine Pull-ups
8 Toes-to-bar

2) AP
Midline
6 sets
2 Strict Knee Raises + 2 Strict Leg Raises + 2 Strict T2B

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