EMOM 16:
Minute 1: :45 GHD sit-ups
Minute 2: :45 calorie assault bike
Minute 3: :45 ring muscle-ups
Minute 4: Rest
-Perform as many reps as possible at each movement.

PARTNER DYNAMIC WARM-UP | 7:00
AMRAP 6:
P1: Calorie bike
P2: 6 ring row + 6 hand-release push-ups + 12 hollow rocks
– While one partner bikes, the other performs the 3 gymnastics movements. Once that partner finishes all 3 movements, they switch. Repeat this sequence for 6:00.

MUSCLE-UP PROGRESSION | 10:00
Ring support
Ring support + ring dip
Floor muscle-up transition
Floor muscle-up transition + ring dip
Increase difficulty
High ring muscle-ups

MUSCLE-UP PRACTICE SETS | 5:00
2 sets:
2-5 ring muscle-ups or scaling variation.

COOLDOWN STRETCH | 10:00
3 sets:
:30 standing pike stretch
:30 scorpion stretch/side
:30 samson stretch/side