Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Ring Hold x 20 seconds
Interval 2 – Catch Position Hold x 10 seconds (accumulate time if necessary)
Interval 3 – Ring Dip Negatives x 4 reps @ 31A1
A.
Every 60 seconds, for 8 minutes (8 sets) of:
Interval 1 – Strict Muscle-Up x 1-2 reps or strict ring pull-up
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Snap Pulls x 20 reps
Interval 2 – Speed Swings x 5 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pulls x 8 reps
Interval 2 – Pop Swing x 4 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Cast Swing x 1 rep
Interval 2 – Ring Muscle-Up x 1 rep
Followed by. . .
With a 60 second time cap, complete:
Kipping Ring Muscle-Up x max reps
B.
Four sets of:
Front Squat x 2 reps
Rest 2-3 minutes
Build to a heavy double for the day.
C.
15-12-9
Thrusters 115/73
4-3-2
Rope Climbs