A) Warm UpRow 2 min
10 pass thrus
10 L grip pass thrus – https://www.youtube.com/watch?v=1Z3NN7bgbvI
Then 3 sets not for time:
20 sec hollow hold
15 sec false grip hold – rings turned out
10 tuck ups
B) Skill
Option 1 – If you do not have Muscle Ups
4 x 5 ring hug step outs – https://instagram.com/p/x6yyHNxkGK/
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 + 1 strict dip for each set.
Rest 90 sec between sets. This is an example of complex – https://www.youtube.com/watch?v=lOCZFe-wv0c
C) Strength
Max Effort (ME) STRICT dips, then 3 sets of 50% of ME.
Rest 60 seconds between sets. Be sure to get low in your dips!!
D) Met-con
EMOM for 12 min
1 – 20 sec stomach facing HS hold
2 – 20 Russian Twists 20/14
3 – 20 sec chin up grip hold, chin over bar
E) Optional Work:
4 sets not for time:
10-30 seconds Extended Hollow Holds, only hold as long as you can maintain form – https://www.youtube.com/watch?v=ZQAOI3ONH6w
10-30 seconds arch hold
