Ring Muscle-Up + Conditioning
Tuesday, March 24th, 2026
Skill / Gymnastics//Rounds for Time//12 min
Rx
A) EMOM 12: Min 1: 2-3 Ring Muscle-Ups Min 2: 8 Seated KB Z-Press (each arm, 35/26) B) 3 Rounds for Time: 21 Alt Hang DB Clean & Jerks (50/35) 15 Ring Dips 9 Strict Toes-to-Bar Cap: 12 min
Level 2
L2: 3-5 C2B Pull-Ups, KB 26/18, DB 40/25, Box Dips, Kipping T2B
Level 1
L1: 5 Ring Rows + 5 Box Dips, DB Seated Press 20/15, DB 30/15, Push-Ups, Hanging Knee Raises
Goal: Skill EMOM controlled, conditioning is grip-intensive
Stimulus: Skill EMOM controlled, conditioning is grip-intensive descending reps. Target 8-10 min.
Movements
ring-muscle-upchest-to-bar-pull-upring-rowring-dipbox-dippush-uptoes-to-barhanging-knee-raisedumbbell-clean-and-jerkkettlebell-z-press
Equipment
ringskettlebelldumbbellboxpull-up-bar