Skills
Ring Muscle-Up Transition Work: 10-15 Mins. to practice various ring drills (Coaches’ Choice) – low or high rings depending on readiness
WOD
“Curve Ball”
AMRAP 12′:
1 Ring Muscle-Up
5 Med Ball Squat Cleans (20#)
2 Ring Muscle-Ups
10 Med Ball Squat Cleans (20#)
3 Ring Muscle-Ups
15 Med Ball Squat Cleans (20#)
4 Ring Muscle-Ups
20 Med Ball Squat Cleans (20#)
Continue, adding 1 Muscle-Up and 5 Med Ball Cleans each round.
———
Scaling Ring Muscle-Ups:
-Bar MU or Assisted Ring MU (1:1)
-Pull-Ups or Ring Rows (5:1, i.e. same number as med ball cleans each round)