A) Ring Muscle Up
Kip Swing on Ring
False Grip Pullup/Ring Row
Ring Dip/Ring Push up
Transition from kneeling
B) 10RFT:
30 Double Under
9 Thruster (40/30)
3 Ring MU
Time Cap: 20 mins
Stimulus: Unbroken rounds
Scaling: 60 Single Under. Reduce load on thruster. Reduce volume on Ring MU (2/1 reps) or scale to burpee pullup
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