Friday 03/27/2026
/Accessory
Gymnastics: Ring Muscle-Ups / Strict Pull-ups
Level 1:
9min EMOM:
Min 1: 1-2 Band Assisted Low Ring Muscle Ups OR 4-5 Banded Strict Ring Pull-ups
Min 2: 6-8 Ring Dips OR 4-5 Ring Dip Negatives with a 3 second lowering (support with toes as needed)
Min 3: Rest minute
Level 2:
9min EMOM:
Min 1: Ring Swing Drill: 2 reps of - 2 "small" ring swings into 1 "max-effort" ring swing into 1 Hip Drive + Pull to Shoulder.
Min 2: 3-4 Low Ring Horizontal Assisted Ring Muscle Ups
Min 3: Rest minute
Level 3:
9min AMRAP:
4/2 Ring Muscle Ups
8/6 calorie Row
36 Double Unders
WOD
"Cardinals"
For Time:
15-12-9-6-3
Front Squats 135#/95#
Bar Facing Burpees
