4 Rounds For Max Total Ring Muscle-ups:

300 Meter Row @ 2K Pace + 20 Seconds
200 Meter Row @ 2K Pace + 15 Seconds
200 Meter Row @ 2K Pace + 10 Seconds
1 Minute Max Ring Muscle-ups

100 Air Squats
75 Sit-ups
50 Push-ups

for time

1. Bike cal 2."Man Maker"
2. Hollow Rock 4.Thruster w/2KB
3. Rest

On the Minute x 10:
1 Power Snatch
1 Tempo Overhead Squat

Alkulämmittely ja mobility

Taitoa; leuat ja t2b

10min amrap
2 kierrosta juoksu
20s roikunta
2 kierrosta juoksu
20s lankku
2 kierrosta juoksu
Kaaripito

Loppuvenyttelyt

• 4 Round of:
Parallettes L-Sit @ max hold
Strict Ring Dips 15/10 reps

Eilinen/Lepo

EMOM 40 min, alternating minutes:

1) row 10/8 cal
2) 10 box jumps
3) 5 clean&jerks 60/40 kg
4) 10 T2B->K2E
5) 10-15 push ups

• 5-5-5 of:
BB Front Squat
5RM
90% 5RM 5-5 reps

Strict ring muscle-up prep – 2 to 3 rounds

3Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)