05/17/2021

3 ROUNDS FOR TIME

9 Ring Muscle-Ups

18 Overhead Squats (115/75)|(75/55)

(Score is Time)

KG BB: (50/35)|(35/25)

RMU OPTION 1: Jumping Ring Muscle-Up

RMU OPTION 2: Strict Pull-Up

ADJUSTING

*Reps, Loading, Volume*…

OHS -- Load should allow for athletes to complete the OHS in 2-3 quick sets.

Ring Muscle Up -- Athletes should be able to complete the MU in 2-3 quick sets, adjust reps down to 6 if necessary

*Movement Adjustments*...

OHS -- Athletes can sub for Front Squat if they cannot go OH. If the athlete cannot squat they can sub for Push Press or

Push Jerk.

Ring Muscle Up -- Sub for Jumping Ring Muscle Up, Chest to Bar Pull-Ups or Pull-ups.