A. GENERAL (6:00)
Partner Warm up
3 rounds
Run 200m as a pair or Row 250m in 2 sets
10 DB partner plank drag throughs*
10 Burpee over partners

B. SPECIFIC (10:00)
Ring Muscle ups (RX)
6 Jumping Ring Dips
3-6 Ring Dips
6 Beat Swings on Rings
6 Beat Swing + Snap Back Pull
1-3 Ring Muscle ups

B. SPECIFIC (CNT’D)
Ring Muscle up Subs (Beg / Int)
5 Seated Ring Chin ups / False Grip Ring Rows
5 Jumping Ring Dips
3+3 Seated ring chin up + Jumping Ring dips or 5 Low ring muscle up transition
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Alternating Dumbbell Snatch
4/4 Dumbbell Deadlifts
4 Alternating Dumbbell snatch

4 rounds for time
Run 200m
10 Ring muscle ups
Run 200m
15/12 Calorie Machine
Run 200m
20 Alternating Dumbbell Snatch 50/35 lbs

Score: Time
TC: 30 min
KG: 22.5/15, Beg 11/7, Int 22.5/10

Scaling Options
Beginner
4 rounds
Jog/Walk 200m
5+5 Seated Ring pull ups + Jumping Ring Dips
Jog/Walk 200m
10/8 Calorie Machine
Jog/Walk 200m
16 Alternating Dumbbell Snatch 25/15 lbs

Intermediate L1
4 rounds for time
Run 200m
10 Low Ring Muscle ups
Run 200m
15 Calorie Machine
Run 200m
20 Alternating Dumbbell Snatch 35/20 lbs

Intermediate L2
4 rounds for time
Run 200m
5 Strict Band Assisted ring muscle ups
Run 200m
15/12 Calorie Machine
Run 200m
20 Alternating Dumbbell Snatch 35/20 lbs

5 rounds
Run 200m
- Amrap Ring Muscle Ups
Row 250m
- Amrap Alternating Dumbbell Snatches 50/35 lbs
Run 200m
- Amrap Burpees to plate

Score: Total Reps
TC: 35 Minutes
KG: 22.5/15, Beg 11/7, Int 22.5/10

Scaling Options
Beginner
Jog/Walk 200m
- Amrap Seated Ring Pull ups
Row 250-350m
- Amrap Alternating Dumbbell Snatches 50/35 lbs
Jog/Walk 200m
- Burpees to plate

Intermediate
Run 200m
- Amrap Low Ring muscle ups
Row 250m
- Amrap Alternating Dumbbell Snatches 35/20 lbs
Run 200m
- Amrap Burpees to plate

3 sets
8/8 side lying clam raises
25/25' Banded monster walk

Goal: Glute & Hip Accessory