Pre WOD:
Level 3
36 Unbroken* Ring Muscle Up For time
Every Break= 500 m Recovery Bike Erg
Level 2
8 Rounds for time:
1-4 Ring Muscle Up
500 m Recovery Bike Erg in between sets
Level 1
1, Muscle Up Technique progressions:
EMOM 9 min:
1, 5 Feet Assisted Ring Muscle Up (Or 1 Partner assisted Ring Muscle Up)
2, 5 Jumping Ring Muscle Up
3, 5-10 Perfect Kipp in Rings
2, Ring Muscle Up Strength
EMOM 9 min:
1, 3 (Weighted) Box Dip (RIR 2)
2, 10-20 sec Deep Ring Support
3, Rest
What Level to choose?
Level 3: 6+ UB Ring Muscle Up
Level 2: 1-6 UB Ring Muscle Up
Level 1: Working on the first Ring Muscle Up
*You can also choose to do a something in between the different levels
WOD:
A, Front Squat : 2-2-2-2
85%+
B, Amrap 12 min
4 Wall Walks
8 Front Squats, 50/35 kg
48 Double Unders
Rest 30 secs
Post WOD:
3 rounds for quality of:
12 Barbell Hip Thrusts, rir 2-3
12/12 KB Single Leg Extensions rir 2-3
