A. Conditioning

For reps 4 rounds 1 minute medball sit ups 20/14 1 minute medball squat cleans 20/14 1 minute medball twists 20/14 1 minute rest *Score each movement individually

B. Skill

Ring Muscle Up

Muscle Up Progression

2 sets 1. False grip chest to ring pull ups (Keep rings close) 5 reps 2. Supinated/Pronated dead hang hold Supinated For 10 seconds, Pronated for 5 seconds 3. False grip isometric hold 5-10 seconds (keep rings close to chest) 30 seconds 4. Ring Dips (maintain hollow body) 30-45 seconds 5. Muscle Ups with Feet on box (finish at bottom of dip, do not lock out 45-60 seconds 6. Jumping Muscle Ups (rings just above head) 3-5 reps

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