Workout of the Day

Warm Up

5 minute amrap:
9 ring hanging knee raises
7 bootstrap squats
5 inchworm push-ups
Then…
3 rounds:
10 second ring support
5 wall squats
10 second bottom ring dip hold
5 russian push-ups
Then…
2 rounds:
9 low ring muscle up transitions
6 hip to ring kip swing
3 russian dips

Skill Development

Every minute for 10 minutes:
1-2 ring complexes

*One ring complex is one toes to ring + one ring muscle up + one ring dip.

Or

Every minute for 10 minutes:
1 seated / band assisted strict ring muscle up

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30 rounds for time:
2 bodyweight back squats
1 ring muscle up

Scale to
20 rounds for time:
3 jumping muscle up
2 bodyweight back squat

SCHEDULE