Skill/strength: Ring Muscle Ups

 

Strength:

By ability

10 min EMOM

1-5 (Ring muscle ups/ False grip strict ring pulls ups/ false grip ring rows)

 

OR : Beast mode

10min Of Death by unbroken Ring MU

MetCon: 12min AMRAP

5 Power Cleans
7 Ring Dips
9 Toes 2 Bar (K2E/V-ups)

A) 16/12kg SDLHP-Dips by ability-Vups
B) 40/25kg- dips by ability- K2E
C) 50/30kg- Ring dips
D) 60/35kg- ring dips
E) 60/42.5kg- Strict Ring Dips- Strict toes 2 bar

Endurance:

“Kev”

 

With a partner, complete as many rounds as possible in 26 minutes of:

6 deadlifts, 142.5kg/100kg, each

9 bar-facing burpees, synchronized

9 bar muscle-ups, each

16m. partner barbell carry, 142.5kg/100kg