15m - Dynamics

10m - Low Ring Muscle Up Drills

  • Have stronger/higher skill athletes do banded transitions in the low rings. Ring row start for our newer/less advanced athletes.

MetCon - FT:

15-10-5

Ring Muscle Ups

Hang Squat Snatches

*Rx - 135/185/225 for guys and 95/125/155 for ladies. Have athletes start at a manageable weight, and add every round - even if it’s only 5lbs!

**12m time cap

For athletes who are more confident with their pull ups, they can go 2:1 reps! Use jumping pull ups as a scale today instead of ring rows.