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Ring Muscle-Ups Anyone??
Metcon
“Nate”
Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups (or Bar Muscle Ups)
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)
Weightlifting
Three sets of:
Single-Leg Hip Bridge x 12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x 60 seconds
Rest 30 seconds