Ring Muscle-Up Conditioning
10 Minute Recovery Effort (Choice of Bike, Ski, or Row)
On the 2:00 – 30% of Max Ring Muscle-ups
On the 4:00 – 40% of Max Ring Muscle-ups
On the 6:00 – 50% of Max Ring Muscle-ups
On the 8:00 – 40% of Max Ring Muscle-ups
On the 10:00 – 30% of Max Ring Muscle-ups

“Chain Reaction” (in class)
3 Rounds:
21/15 Calorie Assault Bike
7 Pull-ups + 7 Toes to Bar + 7 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
9 Power Cleans (155/105)
9 Push Jerks (155/105)

Midline
2 Rounds:
:30 Seconds Single Arm Overhead Dumbbell Hold (Left) + 15 GHD Sit-Ups
:30 Seconds Single Arm Overhead Dumbbell Hold (Right) + 15 GHD Sit-Ups
:30 Seconds Double Overhead Dumbbell Hold + 15 GHD Sit-Ups