Ring muscle up skill work
Level 1: ring row transitions+ring swings+bicep curls x 6 (get heavier)
Level 2: false grip pullups, pike transitions on low rings OR jumping mu, whichever helps more.
Level 3: Ring muscle ups–attempts, or new max set.
2:30 AMRAP, 1:00 rest x 5 rounds
5 chest to bar
10 burpee box jump overs 24/20
max weighted anchored situps in remaining time 35/25 (on chest)
Rx+ alternate bar muscle ups and c2b each round
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