Great video for tips on further strengthening the false grip necessary for muscle-ups and other ring movements:
"Fight Gone Bad"
3 Rounds:
1 minute at each station for max reps:
Wall Ball Shots (20# med ball, 10' target for men / 14# med ball, 10' target for women)
Sumo deadlift high pulls (75/55#)
Box Jumps 20"
Push press (75/55#)
C2 Row (calories)
REST
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