Two sets of:
Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps (face down, raising straight arms in front)
followed by…
Glute Activation Warm-Up x 20 seconds on the rack/20 seconds off the rack x 2 sets (no rest)
A.
One set of:
Strict Muscle-Up Negatives x 3 reps (slow and controlled)
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Ring Muscle-Up to Catch Position x 2 reps
Or Squatted Muscle-Up Transition x 3 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Ring Swings x 10 reps
Interval 2 – Large Ring Swings x 5 reps
Followed by. . .
Every 15 seconds, for 2 minutes (4 sets) of complexes:
Interval 1 – Cast Swing + Speed Swing
Interval 2 – Cast Swing + Pop Swing
Rest 60 seconds, then. . .
Option 1 –
Every 20 seconds, for 2 minutes (6 sets) of:
Ring Muscle-Up x 1 rep
Option 2 –
Every 20 seconds, for 2 minutes (6 sets) of:
Ring Dips x 1-5 reps
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75% of 1-RM
*Set 3 – 2 reps @ 80% of 1-RM
*Set 4 – 2 reps @ 85% of 1-RM
*Set 5 – 4-6 reps @ 80% of 1-RM
C.
Every 10 minutes, for 30 minutes, complete:
Row 1000 Meters
Toes-to-Bar x 15 reps
Burpees over the Erg x 10 reps
Ring Muscle-Ups x 5 reps
Burpees over the Erg x 10 reps
Toes-to-Bar x 15 reps
*this is tough, scale the row to 750/t2b to 10, and mu to dips, if needed*