1 . practice strict ring muscle up
2 . 2 rounds for time, time cap 17 min
10 bar muscle up /20 pull ups or ring rows
20 hang power snatch
30 hspu
40 t2b
50 dumbbell push press (25 each)
1 . practice strict ring muscle up
2 . 2 rounds for time, time cap 17 min
10 bar muscle up /20 pull ups or ring rows
20 hang power snatch
30 hspu
40 t2b
50 dumbbell push press (25 each)