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Execution for muscle up: When the body is parallel, pull your hands towards the bottom of the sternum, throw your upper body through the straps so the rings land next to your armpits, and complete the strict ring dip.

Ask your coach how much weight you should increase by, or what the next progression for that scaled gymnastics movement youve been working on is - well help get you from an L2 to RX in no time!

Here are a couple drills to help: Scap-Ups | 3x10 Set-up: Hands shoulder width apart, hanging on the pullup bar Execution : Activate your lats by pulling your shoulder blades down towards your spine, lifting your body slightly.

We call it Flow because we speak specifically to the muscles in the body; flowing from one movement to the next to increase flexibility, mobility, and strength.

Some people even suggest just two days on - but you know where your fitness levels are, and only you know what your body is telling you.

When you choose this movement in a WOD you want to be able to do at least 7-10 pull-ups in a row, otherwise it will be more efficient to do them on the rings.