Week 9 – Ring Series 3/4:
Muscle Up Fundamentals: False Grip Ring Pull Up & Strict Muscle Up
Conditioning
15 Min AMRAP:
300m Run
6 Bar Dips
9 Strict Pull Ups
12 Stick Sit Ups
15 Bar Facing Burpees
Skill & Strength:
15 Min AMRAP:
3 Strict Muscle Ups (3 False Pull + 3 Ring Dips)
3 Legless Rope Climbs (3 Legless Descents)
6 Strict Toes to Bar (6 Dragon Flags)
9 Strict Pull Ups (Banded)
300m Run
*Modifications in brackets
Log all workout results to Beyond the
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