Weighted strict muscle-up 1-1-1 reps
Then,
For time:
30 ring muscle-ups
*Every time you break, perform 10 box jumps.
♀ 24 inches
♂ 30 inches
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Scaling:
Today, the goal is to see how much weight you can hold with your legs, using a medicine ball or on a weight belt around your waist, while performing a strict muscle-up. If you cannot perform a strict muscle-up, consider a strict weighted or unweighted pull-up. Beginner athletes can work on the low-ring muscle-up progression for 15 minutes. All athletes should add weight in a way that enables them to safely descend from the muscle-up or pull-up.
After the weighted strict muscle-ups, complete 30 muscle-ups for time. Push so you approach failure in your sets to avoid accumulating excess box jumps. With that said, if you have not yet reached 30 reps, cap the workout at a max of 6 sets.
Intermediate option:
Weighted strict pull-up 1-1-1 reps
Then,
6 sets for max reps:
Ring muscle-ups
*Following each set, complete 10 box jumps.
♀ 24 inches
♂ 30 inches
Beginner option:
15 minutes to practice the low-ring muscle-up progression
Then,
5 rounds for time:
6 ring muscle-up transitions
10 box jumps or step-ups
♀ 12 inches
♂ 20 inches