“Put in the work”
Primer + Practice
2 Rounds: 5 Walk Outs | 30s Hang
2 Rounds: 5 Strict Pull Ups | 10 Push Ups | 15 Sit Ups
2 Rounds: 10s Support at Top of Rings | 10s Hold at Bottom of Rings | 10 Kips On Rings | 10 Squats Hugging Ball
2 Rounds: 3-5 Transitions | 10 Kips on Rings
2 Rounds: 30 Double Unders | 10 Wallball | 3 Ring Muscle Ups
WOD: WZA 10. Pick 1 Format
2 Rounds: 150 DU’s | 75 Wallball | 15 Ring Muscle Ups
or
5 Rounds: 60 Double Unders | 30 Wallball | 6 Ring Muscle Ups
or
10 Rounds: 30 Double Unders | 15 Wallball | 3 Ring Muscle Ups
Performance: Jumping Ring Muscle Ups
Fitness: 2xSingle Unders | Ring Muscle Up Transitions
Fit Light: 2x Single Unders | Seated Banded Ring Muscle Up Transitions
20 Minute Time Cap