February 9th, 2023

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