5 Sets
5 Kip Swings + 3 Rings To Hips + 1 Muscle-up
(Same Complex Can Be Used On Bar)
3 Sets
Weighted Dip x 5
(Same thing as last week, try for improvement)
Level 1
13 Minutes AMRAP
13 Pull-ups
50′ Bear Crawl
Level 2
13 Minutes AMRAP
1-2-3-4-5-6…Reps For Time
Muscle-up (Ring)
After Each Set of Muscle-ups
Perform 50′ Bear Crawl
Optional Work
3 Sets
Russian Dip x 5-7
3 Sets
30 Second Hollow Hold
Rest As Needed Between Sets
To Hold The Best Position Possible