Wednesday 9/24/2025

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 3-4 Ring Swings + 1-2 Pop Swings
youtube.com/watch?v=bRWkpoiGns8&t=75s
youtube.com/watch?v=oaIGWljKqHc&t=8s
Station 2: 3-4 Muscle Up Transition on Low Rings (option to put feet on box)
youtube.com/watch?v=dtnwemhWoek

Followed by...

Three sets of:
15 Second Dip Support Hold
youtube.com/watch?v=aSYPUAjAKhw
Rest 15 seconds
15 Second Catch Position Hold
youtube.com/watch?v=0OfFUKKrNms
Rest 15 seconds

B.

"Later Lats"

For time:
30 Pull-Ups (see below)
15 Squat Cleans (185/125lbs)
30 Pull-Ups (see below)

Goal = < 8 minutes
Time Cap = 12 minutes

Rx+ Weights:
205/135lbs

Rx+ Movement Options:
30 Chest to Bar Pull-Ups
10 Ring Muscle Ups
10 Bar Muscle Ups