Warmup, then:
Every 30 seconds, for 2 minutes (1 set) of:
Interval 1 – Ring Scap Pull-Ups x 10 reps
Interval 2 – Snap Pull x 15 reps
Interval 3 – Snap Pull (with small backswing) x 10 reps
Interval 4 – Pop Swing x 10 reps (small swings, focus is on arm position staying open and hips driving the “pop”, not on the size of the swing itself. You should feel a moment of weightlessness and the rings lifting off of the bottom of the strap)
A.
Every 30 seconds, for 60 seconds (2 sets) of:
Squatted Banded Muscle-Up Transitions x 5 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Cast Swing x 2 reps
Followed by. .
*For the following Kipping Muscle-Up sets assume every first Muscle-Up starts with a Cast Swing*
Option 1 (If you have a 1 or 2 rep max Kipping Muscle-Up) –
Every 30 seconds, for 4 minutes of:
Kipping Muscle-Up x 1 rep
Option 2 (If you have 4+ Kipping Muscle-Ups) –
Every 30 seconds, for 4 minutes of the Invictus Gymnastics Muscle-Up Pyramid:
Interval 1 – Kipping Muscle-Up x 1 rep
Interval 2 – Kipping Muscle-Up x 2 reps
Interval 3 – Kipping Muscle-Up x 3 reps
Etc…
If you fail, work your reps backward from the last successful set (e.g. If you fail on Interval 6 on your sixth rep, the next interval should be Kipping Muscle-Up x 4 reps because the last SUCCESSFUL set was a set of Muscle-Ups x 5 reps.)
B.
Five sets of:
Front Squat x 5 reps @ 80%
Rest 2-3 minutes
C.
For Time:
100 Double-Unders
20 Push-Press
75 Double-Unders
15 Push-Press
50 Double-Unders
10 Push-Press
25 Double-Unders
5 Push-Press
115/75 rx
D.
Three sets of:
Ring-Dips x 12-15 reps @ 1112
Rest 30 seconds
Strict Pull-Ups x Max Reps
Rest 2 minutes