AMRAP 6
20 Double Knee Tuck in Plank
10 ATY Drills (use small plates or DB’s)
:20 Banded Shoulder Stretch / Arm

Progression // Focus

1) :10 Ring Support (Top & Bottom of Dip) // Body control and support on the rings.
• Athletes that are unable to support themselves should lower the
rings a little and place a foot or two on the ground.

2) Ring Dip // Body support while being dynamic and pressing
strength
• Athletes that are unable to support themselves should lower the
rings a little and place a foot or two on the ground.

3) False Grip Ring Row // Practicing the grip required for a strict muscle-up and pulling strength.
• maintain the false grip through each rep.
• Athletes should aim to pull to their sternum.

4) Floor Muscle-up Transition // Use the legs and pull rings low to the
chest and transition through to the bottom of the dip.

5) Increase Difficulty // Walk feet out inch by inch

For Time:
30 Strict Ring Muscle ups  RX+
30 Kipping Ring Muscle ups RX

Intermediate:
AMRAP 12:
3 Strict False Grip Ring Pull-ups
3 Strict Ring Dips

Beginner:
AMRAP 12:
3 False Grip Ring Rows
3 Jumping Ring Dips
3 Push-ups

10 Rounds For Time:
4 DB Hang Clean & Press 35/20#
4 DB Renegade Rows
4 Deficit Push-ups
- Deficit Push-up on DBs

Accumulate:
50 Hanging Leg Raises on
Rings
- Every break perform 10 DB
hang muscle cleans

3 rounds of:
50 Unbroken Wall Balls
- Rest as needed between sets