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Complete 2 Rounds at an easy pace:


Complete 2 rounds for perfection:

Banded Ring Transition Drills
Accumulate 5 perfect Banded Ring Transition Drills. 3 hollow bounces before turning over for each rep. Hips should reach ring height for every hollow bounce and you should catch in a straight armed support. Pull the heels to the glutes in the turn over.

Hollow/Arch Kips
Complete 2 Rounds of  Big Powerful Hollow/Arch Kips on the Rings, as big as you can.

Lat Pulls
20 Supinated Banded Lat Pulls

Hip to Rings
Accumulate 6 perfect single Hip to Rings. Don’t try to string these together. Use a spotter or a band if you can’t get your hips to touch the bar. When hips touch the bar, 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.

Ring Muscle Up
Take 20 minutes to work on perfect single Ring Muscle Ups. This should look like your Hip to Ring plus a big sit-up on top of the bar. Arms should be straight at the finish with no chicken wings! Butt should be squeezed tight for the entire movement.


Do each item below in its entirety before the next movement:

  • 5 Rounds of 200m Sprint. Equal Work To Rest Ratio. Rest 3 Minutes.
  • 4 Rounds of 30 Second Max Rep Burpee. 30 Second Rest. Rest 3 Minutes.
  • 3 Rounds of 30 Second Max Rep Box Jump (30/24”). Rest 30 Seconds.
  • 3 Rounds of 30 Second Max Rep Air Squat. 30 Second Rest.