SWOD

Ring Muscle Up Drills
1) Establish the False Grip
2) Kipping Swing on the Rings x 5-8 swings
3) Hanging Hip Thrust x 5-8 reps
4) Seated Strict Muscle Up w/ band x 2-3 reps
– all movements should be performed in the False Grip
– rotate through stations for approximately 12 minutes

WOD

For time (13 min cap):
9 DB Thrusters (50s/35s)
9 DB Facing Burpees
9 Ring Muscle Ups

– rest 1 min –

7 DB Thrusters (50s/35s)
7 DB Facing Burpees
7 Ring Muscle Ups

– rest 1 min –

5 DB Thrusters (50s/35s)
5 DB Facing Burpees
5 Ring Muscle Ups

MOBILITY

Spend at least 5 minutes working on mobility with a band or foam roller

……….

BURN

Complete as many reps as possible in 4 minutes of:
25/20 Calorie Assault Bike
20 Box Jumps
Max reps of Sit-ups

– rest 1 min, repeat for a total of 5 rounds –