3/27/2026

Ring Muscle Up / Strict Pull-Ups

Level 1:
9min EMOM:
Min 1: 1-2 Band Assisted Low Ring Muscle Ups OR 4-5 Banded Strict Ring Pull-ups
Min 2: 6-8 Ring Dips OR 4-5 Ring Dip Negatives with a 3 second lowering (support with toes as needed)
Min 3: Rest minute

Level 2:
9min EMOM:
Min 1: Ring Swing Drill: 2 reps of - 2 "small" ring swings into 1 "max-effort" ring swing into 1 Hip Drive + Pull to Shoulder.
Min 2: 3-4 Low Ring Horizontal Assisted Ring Muscle Ups
Min 3: Rest minute

Level 3:
9min AMRAP:
4/2 Ring Muscle Ups
8/6 calorie Row
36 Double Unders

Cardinals

COMPETE (RX+)

15-12-9-6-3

Front Squats (155/105)

Bar Facing Burpees

FREEDOM (RX):
15-12-9-6-3
Front Squats (135/95)
Bar Facing Burpees
(Score by Time)

INDEPENDENCE (Intermediate):
15-12-9-6-3
Front Squats (95/65)
Bar Facing Burpees

LIBERTY (Beginner):
15-12-9-6-3
Dumbbell Front Squats (light)
Up Downs

Target Time: 5:00-7:00

Time Cap: 10:00