3 sets: 10 reps weighted curl-up 5 reps ring pull to low ribs + 3 sets: 10 ring swings 10-20 seconds top of ring dip hold 10-20 seconds bottom of ring dip hold + 10-minutes: 5 low ring muscle-up transitions 1-5 ring muscle-ups (spotted or jumping) Teams of 2-3, 20
Deadlift @21X1 – Build to a heavy set of 5 for the day, NOT touch and go 3 sets, heavy across: 20 steps dumbbell walking lunges 8-10 chest-supported dumbbell rows 90-seconds rest between sets 3-5 sets, for quality: 12 straight-arm band lat pull-downs 20-30 seconds weighted hollow hold
Barbell cycling practice + E2MOM x6: 3 Touch and go squat cleans + 3 Front squats + 3 Shoulder to overhead AMRAP in 11 minutes: 200m run 8 abmat sit-ups 12 push-ups 16 kettlebell swings
Warm-up + Bar muscle-up tech AMRAP in 16 minutes: 12 dumbbell front squats 50 double-unders 4 bar muscle-ups *Scale number of reps to something you can complete every round OR AMRAP in 16 minutes: 12 dumbbell front squats 75 single skips 6 burpee pull-ups
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