>Spend 6 minutes drilling the following progressions
• 5-10 reps of Feet on the ground Ring Muscle up transition (Move feet forward to increase difficulty)
• 3-7 Jumping Ring Muscle up (Working on transition)
• 5-10 Kipping Ring Muscle ups
• 3-7 Strict Ring muscle ups
>Then, complete 6 starting every minute on the minute – Alternate stations (12 minutes)
A)
•3-5 Burpee Kipping Knees to Elbow + Pull-up Complex
•12 Farmer Carry Lunges (Increase the load if possible)
Or
B)
•1-5 Muscle Ups (unbroken)
•12 Farmer Carry Lunges (Increase the load if possible)
**Scale back to the last skill as needed**
Source: Workout Of The Day
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