12 min AMRAP
1-2-3-4-5-6-7...

P: ring mu-up + FS 85/57,5 kg

B: pullup + ring dip + FS 70/45,5 kg

O: RR + pushup + FS 52,5/37,5 kg

Y: RR + box pushup + FS 45/30 kg

W: RR+ box pushup + goblet squat 12/8 kg

Considered Pp(p) in our system, or stamina, this is going to build nicely. Each set will ascend in reps for muscleups/ pullup+ring dip, but keep the same 3 reps for the squtas for all at a moderate weight. This is an important point, because this does go outside of what we’d normally do for a stamina workout, and could be . We’re primarily looking at building fatigue in the upper body, while keeping sets on the lower body consistent and manageable, but still fatiguing. The point is, keep yourself moving through this, don’t let yourself get lost, manage fatigue. Move smooth through those early rounds and keep the front squats unbroken. You’ll be looking at 7-8+ rounds if PURPLE and above, and 10 rounds BLUE and below. Don’t push unbroken sets on the Ring Muscle-ups (or Pull-ups, ring-dips, push-ups). Work to maintain a good pace throughout and don’t touch failure. In the last 2 minutes push the sets and push it.

Ring Muscle-ups
Hip Drive
The first goal of the muscle-up is to get on top of the rings. Accessing the hips, and all the power that they generate, can help you more than any single thing besides building overall pulling and dipping strength. After swinging through, and on the back swing (hollow), shoot the knees up to close the hips and then explosively open the hips up toward the rings. Doing basic kipping drills can help with this, but it’s really important to note that the strength to do a STRICT muscle-up should be in place before trying kipping variations. Consult the MAP for the progression, and look at the upper body pull and rings categories to get an idea of the strength required.

Front Squats
Mobility
If you sit at a desk, you might round your shoulders, which can cause the pec minor and major to shorten, and become tight. This is bad if you want to do Front Squats, especially when you consider how the muscles of the traps, lats, rear delts start to lengthen and weaken… it’s a bad scenario. In order to have the proper upright posture, you’ll need good thoracic mobility. Good thoracic mobility will make you stronger overall, improve posture, and just put you in the right position.

2 rounds for consistency:
2:30 Run or Bike for meters
rest 1:00
2:30 Tall Kneeling to Standing
rest 1:00
2:30 Row for meters
rest 1:00
2:30 No Push Up Burpee to Plate
rest 1:00
2:30 Ski for calories
4 min rest

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds rest as needed

1) 1-2 Skin the Cat
2) 10-20 Handstand Plate Step-Up

RPE 3 to 3+

5 Rounds for Time:
100 meter Sprint
4-8-12-16-20
Squat Cleans @50/35kg

TC: 16'

Alt. pistol 5x8
Devil press 5x8

Rive + työntö

2+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 3 x 1@max

5 x Section A & 5 x Section B. Alternating sections. Round start every 3 min.

A)

Ski 21/16 Calories
7 Ring MU

B)

Row 21/16 Calories
10 thrusters 45/30kg

Every 30s for 20min:
1 Squat Clean (80%)

REST

2rounds for time:
19 Deadlifts 50/100kg
19 Bar over Burbees

CNJ max
Clean pull 5x2
Db push press 4x8

OPEN 18.5
AMRAP 7'
3-6-9-12-15...
Thrusters 45/30kg
C2B