METCON
WARM-UP
3 ROUNDS
1:00 Bike EZ → MOD → Workout Pace
:20 Passive Bar Hang → :20 Active Bar Hang → 10 Scap Pull-ups
10-15 Sit-ups
10 False Grip Ring Rows
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Ring Muscle-Ups*
*Options…
Low Ring Transitions
Jumping Muscle-Ups
Hips to Rings + Muscle-Up
WORKOUT
FOR TIME
50-40-30-20-10
Cal Bike
10-20-30-40-50
Sit-Ups
5-5-5-5-5
Ring Muscle-Ups