Part A:

15 minutes:
Practice Ring MU progressions – Focus on beginners with 3-4 progressions from Ring supports to jumpung MU

Red panther – focus on Static holds in ring push-up position (5 sets: 10 second hold + 5 ring push-ups)

(Advanced athletes do: 5 Rounds – 2-3 Strict Muscle -ups into max Kipping MU + 10M seated sled pull – rest 90 seconds between rounds)

Part B:

In pairs complete for time: (16 minute cap) 250 double unders/ single skips *while one partner holds Sandbag/DBall in front rack

100 Russian KB swings (32/20) (24/16) (Feel) *while one partner holds plank

50 HSPU *while one partner hangs from bar