PARTNER DYNAMIC WARM-UP
AMRAP 6:
P1: Calorie bike
P2: 6 ring row + 6 hand-release push-ups + 12 hollow rocks
– While one partner bikes, the other performs the 3 gymnastics movements. Once that partner finishes all 3 movements, they switch. Repeat this sequence for 6:00.

MUSCLE-UP PROGRESSION
PROGRESSION FOCUS
Ring support Supporting body on the rings (with or without their feet on the ground).
Ring support + ring dip Show support and then perform a ring dip (with or without their feet on the ground).
Floor muscle-up transition Use the legs and pull rings low to the chest and transition through to the bottom of the dip.
Floor muscle-up transition + ring dip Use the legs to transition through the low ring muscle-up and lock arms out at the top of the dip.
Increase difficulty Walk feet out by an inch.
High ring muscle-ups Have athletes that are ready, move over to the high rings.

MUSCLE-UP PRACTICE SETS
2 sets:
2-5 ring muscle-ups or scaling variation.

RX

3 rounds for time:
30 GHD sit-ups
14/20 calorie assault bike
10 ring muscle-ups

INTERMEDIATE

3 rounds for time:
20 GHD sit-ups
14/20 calorie assault bike
5 jumping ring muscle-ups

BEGINNER

3 rounds for time:
30 sit-ups
10/15 calorie assault bike
10 low ring muscle-up transitions

3 sets:
:30 standing pike stretch
:30 scorpion stretch/side
:30 samson stretch/side