A) Warm Up
Row 2 min
10 pass thrus
10 L grip pass thrus (https://www.youtube.com/watch?v=1Z3NN7bgbvI)
3 sets not for time:
10 Bridge Ups (put your feet up on plates if this is challenging)
15 sec Hollow hold
15 sec Arch hold
Option 1 – if you do not have muscle ups
4 x 2 Pause MU negatives
Rest 90 seconds between sets. Rings should be set up about chest height. On the Muscle-up negative you will hold for 1 second in each Position: Support, bottom of the dip, and the pull. https://youtu.be/Dm1CcTRdxzs
Option 2 – if you have muscle ups
4 x 1 Muscle Up Complex: 3 Ring Swing + 1 Ring to Hip + 1 Swing to Muscle up + 3 strict dips for each set.
Rest 90 sec between sets. This is an example of complex (but with only one dip: https://www.youtube.com/watch?v=lOCZFe-wv0c).
15 min time cap
Choose Option 1, 2 or 3 depending on your ability to complete DUs. The goal is to do as many unbroken (or as big of sets as possible). Every time you break, complete 15 hollow rocks.
Option 1 – 150 DU
Option 2 – 225 DU
Option 3 – 300 DU
Make sure to stretch and roll out your calves!
4 sets not for time:
10-30 sec false grip hangs (no elbow bend!)
10-30 sec front support – the goal is to have the rings turned out: https://www.youtube.com/watch?v=i4uew2bAU3E