Strength:10:00
With a partner alternate the following on rings:
A :15 Front Support Hold x 3 each
B: 3 False Grip Pull-Up or 6 False Grip Ring Row x 3 sets
C: 3 MU Transition (Floor, Box or Band assist) x 3 sets
Partner "Nate"
Alternate as many rounds in twenty minutes as you can of:
2 Muscle-ups (Ring or Bar) Scaling: 2 MU→ 2 Banded or box MU→ 4 C2B → 6 Pull Ups → 8 Ring Rows
4 Handstand Push-ups Scaling W/ Abmat (2 max) → Pike Push Ups→ Z Press→ Strict DB Press
8 2-Pood (70/53#) American Kettlebell swings
With a partner alternate the following on rings:
A :15 Front Support Hold x 3 each
B: 3 False Grip Pull-Up or 6 False Grip Ring Row x 3 sets
C: 3 MU Transition (Floor, Box or Band assist) x 3 sets
Partner "Nate"
Alternate as many rounds in twenty minutes as you can of:
2 Muscle-ups (Ring or Bar) Scaling: 2 MU→ 2 Banded or box MU→ 4 C2B → 6 Pull Ups → 8 Ring Rows
4 Handstand Push-ups Scaling W/ Abmat (2 max) → Pike Push Ups→ Z Press→ Strict DB Press
8 2-Pood (70/53#) American Kettlebell swings
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