3 Rounds of: Static Hang x 30-60 seconds (accumulate if needed) Rest 15-20 seconds Ring Hold in: Support x 20 seconds + Catch (bottom of dip) x 10 seconds Rest 15-20 seconds Rest 15-20 seconds Wall Climbs x 2-4 reps Rest 60 seconds
Strength/ Skill: Every 30 seconds, for 3 minutes (3 sets) of: Interval 1 – Ring Pull-Ups with False Grip x 3 reps *Pull the rings as low to your chest as possible and pronate the hands at the top of the pull-up. The goal is to get the elbows as high as the wrists by pressing down on the rings at the top of the pull-up. Interval 2 – Muscle-Up Negatives on Low Rings x 3 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of: Strict Ring Muscle-Up x 1 rep *If you fail a rep, rest during the following interval, then continue.
Workout: Complete as many rounds and reps possible in 90 seconds of: 3 Dumbbell Devil’s Presses (25/17,5Kg DBs) 6 Dumbbell Power Cleans (25/17,5Kg DBs) 9 Dumbbell Thrusters (25/17,5Kg DBs)
Rest 90 seconds, and then…
Complete as many rounds and reps possible in 90 seconds of: 3 Burpees Over the Dumbbells 6 Dumbbell Clean and Jerks (25/17,5Kg DBs) 9 Dumbbell Front Squats (25/17,5Kg DBs)
Rest 90 seconds, and then repeat these intervals twice more for a total of three (3) sets. This portion will take 18 minutes to complete.