Warm-up B
Then…,
Beginner – 20-30 Low Ring https://youtu.be/wxzOrYbSf5k?t=1m21s
Intermediate – 20-30 Low Ring Jump To Muscle-up
Advanced – 10-20 Ring Muscle Ups
Then…,
Snatch Warm-up
Then…,
21-15-9
Hang Pwr Snatch, 135/95
Box Jumps, 30/24”
Then…,
Sled Drag (Heavy) 100m
Guys (4) Ladies (3)
Superset w/…,
:30 Wall Handstand Hold After Each 20m
Extra Credit
Complete 3-4 Sets
Ring Support Hold :10
Ring Dip Hold :10
Ring Dips – 3-5r
Ring Tuck to L-Sit 3-5r
Ring Pull-ups 3-5r