-Warm Up-

3 rounds

10 Banded pull aparts

10 banded W’s

10 shoulder openers

:05 bottom of the dip hold

:05 top of the pull hold


4 sets

3 hollow/arch body swings on the rings

3 ring muscle up hip Kip drill

3 kipping ring dips

Muscle up work

4 sets

2-2-2-Max reps / modify to box MU

6x1 Muscle Up bear complex

modified strict (toe nail)


AmRaP 10

50 wall balls

40 cals rower

MaX Burpees with remaining time


40 wall balls

30 cals rower

Max burpees