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Warm up

2 rounds

8 x Cat & cow
5+5 x Thoracic Rotation
8+8 x Bottom up KB press
8+8 x One leg KB deadlift

2 rounds with an empty barbell

5 x Jefferson curls
5 x Torso twist
5 x Strict press

A) Strict press

Build to a heavy 3 rep of Strict Press

Rest as needed between sets

Comment: Build up over 4-6 sets until you have reached a heavy 3 rep. You can drop the weight between reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).

Then with the same weight:

4 sets of: 1 Strict press + 4 Push press

Rest 1-2 min between sets

B) Deadlift

5 sets of 4 reps Tempo deadlift (4 sec down)

Rest 2 min between sets

Comment: Do some warm up sets and then use the same weight for the 5 sets. RIR 3. RIR= Reps in reserve (performed with a weight where you can do 3 more reps before failure).

C) Kipping ring Muscle up

2 rounds of:

3 x 3 Kip swings + 1 x hip to rings
5 x Explosive hip on ground
5 x (Banded) turn over on box (low rings)

Then two versions depending on level

Version 1 - EMOM 5

2-5 Kipping hip to rings (high rings)

Version 2 (RX) - EMOM 5

1-3 Kipping Ring Muscle Up

Comment: If you have a training buddy then help each other by doing assisted ring muscle ups.