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:
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.