- No classes / open gym on Sunday.
12 min. AMRAP
3 – 6 – 9 – 12 – 15 . . . +3’s
Ring Muscle Ups ***
- Heavier Deadlift & higher skill gymnastic today.
- Choose a weight that is challenging but still manageable in terms of completing rounds in less than a few sets.
- For Ring Muscle Up Scales: 2 Pulls + 2 Pushes per 1 Muscle Up
- Pull Options: Chest to Bar Pull-ups, Regular Pull-ups, Jumping Pull-ups, Ring Rows
- Push Options: Ring Dips, Push-ups (utilize Coach Dave’s “HSPU” Seminar for proper Push-up scaling)
- Example: 3 Muscle Ups = 6 Pulls + 6 Pushes.
- Example: 6 Muscle Ups = 12 Pulls + 12 Pushes
- Scale as needed with this workout.
- If you are able to complete Muscle Ups but not at the above volume, perform less Muscle Ups per round.