6 rounds for time of:
3 Ring Pull-ups
9 Deadlifts, 225/155 lbs
Run, 200 m
Goal: Sub 16 min
The complex on the rings is something that you should be able to complete each movement unbroken. Dropping between exercises is ok but for those of you that have the capacity work to stay on the rings for the entire complex if you can do it safely. This is a great way to work on the kip swing and finding efficiency in the kip, especially when it comes to the muscle up. Deadlift is going to add to the grip but should be a loading that you can complete all rounds in no more than 2 sets with. Adjust loading or variation as needed in order to meet the goal time domain.
3x 6 Eccentric Kneeling Heels-to-Butts, 6 secs lower
3x 6 Eccentric Dumbbell Fly, pick load, 6 secs lower
Hurdler Stretch, L 2 mins/R 2 mins
Our accessory work today is focusing on eccentric work. This means the loading, if any, should be very light and something that you can focus on truly stretching and increasing range of motion with. We would recommend that you super set the kneeling heel to butt with the dumbbell fly to break up the movement and keep engaged. You will finish off by holding a static stretch accumulating 2min on each side.