(1) Perform 10-15 strict muscle ups, broken up individually
(2) Perform 30 Ring Dips, broken up in even increments (3,5,6,10, etc.)
(3) Perfrom 15 L-Sit Pull-Ups, broken up in even increments (1,2,3,5, etc.)
(4) Spend 10 minutes working on supplemental movements, moving through alternate patterns
Attempt each movement as many times as possible
Lower rings and move through each movement slowly and with consistency
Lifting heavy things over and over!
Mix up your interval training with these fantastic WODs.