September 17, 2020

Thursday, September 17th 2020

A. General
3 rounds @increasing intensity on each round
-1 min Row or Bike or Run or Jumping jacks
-30sec Banded lat pull-downs
-30sec Hollow body rocks

B. Specific
Strict Ring Muscle up progression
-5-8 False grip Ring rows
-5-8 Pause ring dips/Hand release push-ups

-3-5 False grip Chest to ring pull-ups
-3-5 strict Ring dips/Bench dips

-1-3 Strict ring muscle ups

*Athletes will not all get to the end of the progression.We should encourage those who are limited to stay at whatever is challenging for them and complete 2-3 rounds there.

Strict ring muscle ups

Every 2mins for 12mins
2-4 reps

RX+ Weighted


Every 2mins for 12mins
2-4 Strict assisted pull-ups / ring rows
2-4 Floor supported ring dips / Bench dips


4-8 Russian push-ups


Every 2mins for 12mins
1-2 Ring muscle up negatives
4-8 Russian dips

Metcon (AMRAP – Rounds and Reps)
AMRAP 14 minutes
6 OH Squats 95/65lbs
6 Russian KBS 32/24kg
10 OH Squats 95/65lbs
10 Russian KBS 32/24kg

Ascending reps +4

Cool down
Easy 200m walk

Quadruped rock back