Warm-up
Spend 2 minutes in Z1
Group mobility
Then, coach led ring warm-up
Skill
The ring muscle-up and its progressions
WOD
“Picking Apple Day”
Complete as many rounds as needed to accumulate 30 front squats
3 min AMRAP
400m run
3/2 muscle-ups
ME front squats in time remaining (155/105#)
Rest 3:00
So a little trickery. You must complete as many AMRAP’s as it takes to complete 30 front squats. In order to do so, you need to finish a run and a number of muscle-ups done before you can accumulate reps. Those that cannot do muscle ups should be doing 3 really, really hard ring rows and 3 ring dips (or a scaled version of them).
The barbell should be heavy. 40 to 50% of your 1RM front squat.
Accessory Work
Banded face pulls – accumulate 100
Banded alphabets – 2x per side
