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WARM UP:

Complete 3 rounds at an easy pace:

MUSCLE UP TRAINING:

  • Accumulate 2 min Hollow Hold
  • Accumulate 2 min Arch Hold
  • Complete 3 Sets of 5 Perfect Bar Hollow/Arch Kips on Rings. As big and powerful as you can.
  • Take 15 minutes to work on perfect Hip-to-Rings. Don’t try to string these together. Use a spotter if you can’t get your hips to touch the rings. When hips touch the rings, shoulders should be at a higher angle than the feet. Butt should be squeezed and legs should be straight. Initiate pull with the lats. Each rep should be a max effort pull.
  • Take 15 minutes to work on perfect Jumping Ring Muscle Ups. Work up to the highest rings possible, with perfect form. No chicken wings allowed.

WOD

AMRAP 20: Perform as many Unbroken Complexes as possible in 20 minutes.

Unbroken Complex:

Scaled WOD:

AMRAP 20: