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
*Please compare to August 18, 2021
B.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 70-75%
*Sets 3-4 = 1 rep @ 75-80%
*Sets 5-6 = 1 rep @ 80-85%
*Sets 7-8 = 1 rep @ 85-90%
*Sets 9-10 = 1 rep @ 90-95%
*Sets 11-12 = 1 rep @ 95+%
C.
Every minute on the minute for 40 minutes:
Station 1: 12-15/9-12 Calorie Assault Bike
Station 2: 6 Burpee Box Jump Overs (24/20”)
Station 3: 12-15/9-12 Calorie Row
Station 4: 6 Hang Squat Snatches (105/75 lbs)