MUSCLE-UP TRANSITION & JUMP ROPE PRACTICE
Spend :20 on each set with the jump rope. Spend :30-1:00 on each ring progression.
PROGRESSION FOCUS
False-grip ring row Maintain the false grip
Single-unders reps
Jumping ring dip or ring dip Full range of motion
4) Right-leg only single-unders reps
Leg-assisted muscle-up transition Use the legs to assist
Left-leg only single-unders reps
Leg assisted muscle-up transition Make sure rings touch low on the chest before the transition
Double-unders or single-unders reps
Leg-assisted muscle-up transition Increase difficulty by walking the feet out little by little
Double-unders or single-unders reps

WALL-BALL SHOT AND MUSCLE-UP PRACTICE
10 wall-ball front squats (facing target) Focus on pulling yourself down to the bottom of the squat.
:30 kipping swings on rings Focus on maintaining a tight powerful kip.
10 wall-ball push presses (throw to target) Focus on a short shallow dip with an aggressive drive.
:30 muscle-up attempts or scaling option Allow athletes to work on the movement they are performing in the workout.
10 wall-ball shots Focus on sending your hips back and down while keeping the ball up and close to the body.
:30 muscle-up attempts or scaling option Allow athletes to work on the movement they are performing in the workout.
10 wall-ball shots Focus on pulling yourself down into the next rep. Don't collapse into the next squat.

14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders

INTERMEDIATE

AMRAP 14:
7 chest-to-bar pull-ups
50 wall-ball shots (10/14 lb)
100 double-unders

BEGINNER

AMRAP 14:
7 muscle-up transitions
30 wall-ball shots (6/10 lb)
60 single-unders

3 sets:
Max-rep strict ring pull-ups
– Rest 2:00 between sets.

2 sets:
:30 couch stretch/leg
:30 standing calf stretch/leg