A. Conditioning

For time 50-40-30-20-10 Kettlebell swings 53/35 Sit-ups

B. Skill

Ring Muscle Up Progression 2 sets 1. 5 False grip chest to ring pull ups 2. Supinated dead hang hold 15 seconds 3. Pronated dead hang hold 10 seconds 4. False grip isometric hold 10 seconds (keep rings close to chest) x2 5. 15 Ring Dips (maintain hollow body) 6. 5 Muscle Ups with Feet on box (finish at bottom of dip, do not lock out 7. 5 Jumping Muscle Ups (rings just above head)

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