-Warm Up-


2 rounds


5 shoulder openers

10 V-Ups

10 arch bodies

:20 table top hold 

:20 Supinated hang



-Strength-


GYMNASTICS STRENGTH WORK


Part A


Weighted Ring Dips


5-5-5-5


Part B


Muscle Up Transition Drills


4 sets of 3-5 reps


https://youtu.be/y001018-p8A


Part C


4 sets of :30 ring support


-WOD-


AmRaP 20


40 deadlifts 225/135

30 HsPu

20 Squat Snatches 135/95

10 ring muscle ups


Substitute

  • Banded seated muscle ups
  • Ring row muscle ups
  • Ring rows + ring dips