01.02.22

PART A
Ring Muscle-Up Progression

PART B
wod
“The Brain Surgeon”
20:00 AMRAP
50 Double Unders
7 Ring Muscle-Ups
50 Double Unders
18-15-12-9-6-Max Rep Shoulder to Overhead

* Load: 40/30kg, 60/40kg, 70/45kg, 80/55kg, 90/60kg, 100/65kg

Scaling Version
20:00 AMRAP
50 Double Unders*
10 Strict Pull-Ups + 10 Strict Dips
50 Double Unders*
18-15-12-9-6-Max Rep Shoulder to Overhead

* Load: 30/20kg, 40/25kg, 50/30kg, 60/35kg, 70/40kg, 80/45kg
* DU=Scale from 50 Double Unders to 75 Single Unders or move to 40 seconds of Double Under Practice.

PART C
Accessories
3 Sets, For Quality
6-8 Kipping Deficit Handstand Push-Ups or Handstand Push-Up Negatives
6-8 Rope Pull Ups
rest 1’ b2n exercises