Affiliate Cup 18/12!

**You can click on any of the hyperlinked movements below to see a video demonstration!**

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Strength: Gymnastic push by ability.

1) Weighted Push ups 5×5-10
2) Strict HSPU 5×5-10 (Scale down to elevated if needed)
3) Deficit (25 kg plate) HSPU 5×5-10
4) Ring HSPU 5xME

Skill: Ring Muscle Up

MetCon: 12 min AMRAP

5 RMU
10+10 One arm KB S2OH

1)10 False grip ring row + 12/8kg KB
2) False grip ring pull ups +12/8 kg KB
3) Strict False grip ring pull ups + 16/12 kg KB
4) Ring MU + 24/16 kg KB.