Ring Muscle-ups and Back-Squats

This Saturday's workout is a short but intense session. It's an 8-minute AMRAP consisting of 4 ring muscle-ups and 8 back squats.

If you haven't mastered the ring muscle-up yet, substitute with your most challenging pull-up progression, whether that's strict chest-to-bar pull-ups or a difficult horizontal ring row. Since the skill of the month for June is double-unders, we've added a second 8-minute workout to give you plenty of practice with them.

See you all in group classes, on the zoom, or in the open gym.

Cheers,
Big Cat

Warm up

2 rounds, 1 minute each:

- Ring support
- Ring row squats
- Inch-worm with push-ups
- Reverse lunges

Tech

- Muscle-up drills
- Back squat

WOD 1

8-min AMRAP:
- 4 ring muscle-ups
- 8 back squats

WOD 2

8-min AMRAP:
- 40 DU
- 10 push presses @65/95

Cool Down