Skill
8 rounds:
3 high ring swings plus arm pull to horizontal
3 low ring muscle up transitions with no dip (grounded, banded, or jumping)
3 ring dips

Or, if you’re comfortabe with the ring muscle up:
8 rounds:
2 low ring muscle up transitions with no dip (grounded, banded, or jumping)
One set of ring muscle ups

Whatever variation you tackle, take about a minute to rest between rounds. Focus on maintaining a good hollow position on the follow through of the high ring swings, and stay low and efficient on your transition drills. Chat with your coach if you aren’t sure which drills to tackle!

Workout of the Day
AMRAP in 12 minutes:
6 front rack lunges
6 overhead lunges
6 front rack lunges
20 drag rope single unders
20 drag rope double unders
20 drag rope single unders

Happy Birthday, Leslie Ang! Today’s workout features several of Leslie’s favorite movements. Got a bithday coming up? Email Alex at team@cfdavis.com with requests!

Scale your barbell weight down so that you’re able to complete the 18 lunges in no more than two sets (dropping either before or after the overhead). If you’re comfortable with the lunge, try to hang on to the bar for all 18 reps. Similarly, the jump rope complex shouldn’t trip you up more than two or three times per round. Folks that are strong on the rope should shoot to do it unbroken.

standard: 65/45
rx: 95/65
sport: 115/85, double under-crossover-double under instead of single-double-single
metcon: 6×1:20 on 0:40 off