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
9 Minutes AMRAP
2-4-6-8-10-12…Reps Of
Strict Pull-up
After Each Set of Pull-ups, Perform 10
Seconds Hollow Hold
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
9 Minutes AMRAP
2-4-6-8-10-12…Reps Of
Strict Pull-up
After Each Set of Pull-ups, Perform 10
Seconds Hollow Hold