1. Swing on rings
Beginner: Controlled beat swing on rings
Int & Advanced: Snap back pull on rings
https://www.youtube.com/watch?v=XtsMhTSK8hU
2. Transition
Beginner:
Ring pull downs
https://www.youtube.com/watch?v=-Hc-3AzobrQ
Int:
Low ring snap back pull = transition
https://www.youtube.com/watch?v=8hyFclpW8hM
Advanced
Practice RMU
4 x
3 minutes AMRAP
2 Ring Muscle-ups
4 DB Snatch 1×70/50lbs
6 HSPU
1 min rest between AMRAPs
Continue where you left off
KG: 35/25kg
TC: 15min
Score: Total Rounds + Reps
Scaling Options
Beginner
2 Assisted pull ups
4 DB Snatch @ 35/25lbs
6 Push ups
Intermediate
2 Russian Dips
4 DB Snatch @ 50/35lbs
6 Reduced Range HSPU / Pike HSPU
Perform
2 Ring Muscle-ups
4 Devils press @2×50/35 lbs
25′ HS walk
1min rest between amraps, Continue where you left off
3 rounds
25/25 Bottom up KB carry
6/6 Heavy DB bent over rows
20 seconds weighted hollow hold
A. General
3 rounds
30 seconds Burpees/Jumping Jacks/Plate ground to OH
5 PVC shoulder dislocates
3/3 Hanging Scapular C.A.R’s
https://youtu.be/4dQIR54Gb20
B. Part B Specific metcon prep
2 sets @ increasing intensity
1 ring mu/Pull up/Russian Dip
2 DB snatch
3 hspu
*Rest 30 seconds between sets