1 ROUND
50 Singles
10 Scap Push-ups
10 Scap Pull-ups
50 Singles

Into…

2 ROUNDS
20 Hollow Rocks
10/10 Marching Glute Bridges
10 Windshield Wipers

Into…

1 ROUNDS
15 Supinated Band Pull-Aparts
10 Pass-throughs

*Optional Cooldown (Post Workout Recovery)
5:00 Foam Roll Lats + Calves

ON A 10:00 RUNNING CLOCK...
Practice Ring Muscle-Ups + Strict RMU Transitions

*Drill Suggestions...
False Grip Ring Row
False Grip Kipping
Jumping False Grip Transition
Kipping Hips to Ring

(No Measure)

FOR TIME
50-40-30-20-10
Double Unders
2-4-6-8-10
Ring Muscle-Ups
50-40-30-20-10
Sit-Ups*

*GHD Optional

(Score is Time)

RMU Option 1: Jumping Ring Muscle-Ups
RMU Option 2: Burpee Pull-Ups

FOR RECOVERY
5:00 Foam Roll Lats + Calves

(No Measure)