A. Gymnastics Skill Work
Every 90s for 13.5 min (3 Sets Each):
– 5 Ring Muscle Up Transitions
– 30s Ring Support Hold
– 5 Ring Dips @ 2111
B. For Time:
– 7-5-3 Ring Muscle Ups
– 14-10-6 Alt. Back Rack Lunges (155/105)
*Cap 8 min. Rest 2 min, then Repeat.
Relevant: Productive Application of Force – CrossFit Journal
