Mobilize, then:
A.
If you have more than 5 or more unbroken ring muscle-ups then perform the following:
Every minute, on the minute, for 12 minutes (3 sets) for max reps:
Minute 1 – 15 seconds of Ring Muscle-Ups
Minute 2 – 30 seconds of Ring Muscle-Ups
Minute 3 – 45 seconds of Ring Muscle-Ups
Minute 4 – Rest
If you have 4 or less unbroken ring muscle-ups then perform the following:
Every minute, on the minute, for 12 minutes (3 sets) for max reps:
Minute 1 – 15 seconds of Ring Muscle-Ups
Minute 2 – 30 seconds of Ring Muscle-Ups
Minute 3 – 45 seconds of Ring Dips
Minute 4 – Rest
If you do not have ring muscle-ups then perform the following:
Minute 1 – 15 seconds of Full Support Hold on Rings
Minute 2 – 30 seconds of Ring Muscle-Ups Feet on Floor Transition
Minute 3 – 45 seconds of Strict Ring Dips (use a band or feet for assistance)
Minute 4 – Rest
B.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 2 reps
Build to roughly 90% over the course of the 8 sets.
Please use jerk blocks.
C.
Every minute, on the minute, for 32 minutes (8 sets) of:
Station 1: 12/10 Calories of Assault Bike
Station 2: 6-8 Burpee Box Jump-Overs (24″/20”)
Station 3: 12/10 Calories of Ski Erg, Bike Erg or Rowing
Station 4: 6-8 Toes-to-Bar