Ring Muscle-Up Conditioning
10 Minute Recovery Effort (Choice of Bike, Ski, or Row)

On the 2:00 – 3 Ring Muscle-ups
On the 4:00 – 4 Ring Muscle-ups
On the 6:00 – 5 Max Ring Muscle-ups On the 8:00 – 4 Ring Muscle-ups
On the 10:00 – 3 Ring Muscle-ups

“Chain Reaction”
3 Rounds:
21/15 Calorie Assault Bike
7 Pull-ups + 7 Toes to Bar + 7 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
9 Power Cleans (155/105) 9 Push Jerks (155/105)

cash out: Only if Time allows!
2 Rounds:
:30 Seconds Single Arm Overhead Dumbbell Hold (Left) + 15 GHD Sit-Ups
:30 Seconds Single Arm Overhead Dumbbell Hold (Right) + 15 GHD Sit-Ups
:30 Seconds Double Overhead Dumbbell Hold + 15 GHD Sit-Ups

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