| Skill Work 3 rounds Level 1: ring swings+ring supports Level 2: ring to hip swings+transition drills Level 3: 3-5 unbroken ring muscle ups, focusing on catching high |
| Workout 25:00 AMRAP 2:00 bike 10 ring rows–1 sec pause at the chest 20 wall facing shoulder taps 25m suitcase carry red/green |
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