Strict Ring Muscle-Up positions, technique and practice x approx 10-12 Minutes
2-5 x Challenging Dip Variation
– Ring, Bar, Between boxes with self assistance, bench dips
20 Walking Lunges
20 Calorie Row or Bike or Ski Erg Cals
20 Single Arm DB Hang Power Clean + Jerk @50/35lbs (10 each side)
20 Banded Pull-aparts + 10 Hollow Rocks x 5 Minutes max reps of each.
Make a note of your achievements in 'Open Gym'