Warm Up:

3 rounds at an easy pace

• 200m Run
• 6 Candle Stick Straight Jumps
• 10 Banded Kneeling Lat Pulls
• 20 Sec Pectoralis Stretch

Muscle Up Training

3×5 Big Powerful Hollow/Arch Kips on the Rings, as big as you can.

5×5 Ring Lever Swings. Keep butt squeezed and legs tight. Use band if needed. Rest as needed between sets.

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

Cash In: 10 min max rep Free Standing Handstand Push Ups. Scale to max rep Headstand Kip to Handstand, Kipping Handstand Push Ups against the wall, or Pike Push Ups.

3 Rounds:

• 10 Candle Stick Straight Jumps
• 10 Rolling V-Ups
• 10 foot Belly to Wall Lateral Handstand Walk (to the Right)
• 10 Candle Stick Straight Jumps
• 10 Alternating V-Ups
• 10 foot Belly to Wall Lateral Handstand Walk (to the Left)

Cash Out: 1 min Handstand Hold Freestanding, or against the wall. No walking.