Advanced: 30 Muscle-ups for time.
First, focus on skill and do 40 muscle-ups with pull or jump into bottom of dip + dip (work technique, not time).
Then, focus on stamina and do 50 pullups as fast as possible.
Focus on strength: 5×5 partner-assisted pullups and 5×5 partner assisted ring dips OR pushups if ring dips are not possible. Partners…. make them work!
Please yield a set of rings to any athlete challenging the workout for time.
125m all out Sprints w/ 1 min recoveries
3/week do 7-10 rounds
Unlimited do 4-5 rounds
20, 35 or 50 V-ups in as few sets as possible