3/27/2026

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

EMOM

FREEDOM (RX) - CARDINALS

15-12-9-6-3
Front Squats (135/95)
Bar Facing Burpees
(Score by Time)
(KG conv: 60/42.5)