AC Met Con
Warm Up
AMRAP x 5 MINUTES
:30 Row @ Start Light-Mod Pace
5/5 KB Bent Over Row
5 Up-Down to Target
10 Alt. KB Horn Taps
*Increase the pace on the bike each round
Skill
ON A 10:00 RUNNING CLOCK
Practice Strict RMU or Strict False Grip
Ring Row
Immediately Into
ON A 5:00 RUNNING CLOCK
Practice Connecting RMU Together via Kipping or Transition Work
Workout
3 SETS FOR REPS
40/30 Cal Row
Max Reps Unbroken Ring Muscle-Ups or Ring Rows*
15 Burpee to Target**
:30 Single KB Front Rack Hold (R)
:30 Single KB Front Rack Hold (L)
30 Alt. KB Horn Taps (Elbow Plank)
-Rest 2:00 b/t Sets-
*Set is complete when the athlete comes off the Rings. 10 RMU Cap / 20 Ring Row Cap.
**Target is 6″» above standing reach