A
Ring Skills
15 min EMOM (stagger start locations if needed)
1. 5 reps RMU Transition Practice
– Beginners do with low rings, feet on ground
– Intermediate do low rings with band
– Advanced “ice cream makers” on high rings
2. 5 Chest to Ring Pull Ups (ideally on rings, OK on bar if needed for space)
3. 5 Ring Dips (sx with bands or push ups)
4. 10 Hollow Rocks
5. 5-10 Perfect Ring or Bar Kip Swings
(x3)
B
WALKING ON MOONLIGHT
4 Rounds
AMRAP 4:
30/21 Calorie Row
24 Alt DB Snatch (22.5/15kg, 12/s)
Max Wall Walks
Rest 2 Minutes Between
* Score Is Total Reps for All 4 Rounds (1 Rep = 1 Wall Walk)
