Skill
7 rounds:
2 high ring swings
2 high ring swings plus an arm pull to horizontal
2 low ring muscle up transitions (grounded, banded, or jumping), with a dip

Rest a minute or two between rounds

We’re getting back on the high rings and practicing the swing today. If you’re new to the high rings, just get comfortable with the tempo of the swing for 4 reps per round. If you’re comfortable with that, start to add the arm pull on reps 3 and 4; the goal of the arm pull is to follow through off the momentum of the swing without breaking the body out of a strong position. Your body should keep the same angle relative to the ground during the arm pull, and you should be in a hollow position.

If you’re able to consistently get your hips to the height of the rings with good angle and position on the arm pulls, then consider adding one muscle up attempt at the end of each round (after the low ring transition drills).

If you’re comfortable with ring muscle ups, then do one unbroken set of them at the end of each round (after the low ring transition drills). Don’t neglect your basic positioning and transition drill, no matter how strong your muscle ups are.

Workout of the Day
5 rounds:
30 seconds of deadlifts
60 seconds of calories
90 seconds of rest

The one-to-one work/rest ratio here implies a pretty high level of intensity; pick a deadlift weight that lets you hang onto the barbell for one large but steady set, and then try to drop it and hop on your machine early enough that you have the whole 60 seconds to work. This format will definitely not be an all-out sprint, but the 90 second rest will let you take a much more aggressive pace than you could in a tighter interval.

If we’re short on machines, one partner will work during the other partner’s rest interval; the coach will have the clock on a 30 second/60 second interval.

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 5×90 seconds on, 90 seconds off