Friday 06/11/2021

Skill
5 SETS FOR QUALITY*
3 Kip Swings
2 Hips to Rings
1 Ring Muscle-Up

*Athlete can either come off bar b/t movements or option to go unbroken.
(No Measure)

WOD
FOR TIME
10 Ring Muscle-Ups
20 Push Press 135#/95#
30 Up-Downs
40 Sit-Ups
15 Ring Muscle-Ups
30 Push Press
45 Up-Downs
60 Sit-Ups

RMU Option 1: Jumping Ring Muscle-Up
RMU Option 2: Low Ring Transitions

Optional Cool Down
3 SETS FOR RECOVERY
8/8 Thoracic Rotation w/ Foam Roller
10 OH Reach w/ Foam Roller

(No Measure)