Tuesday, January 20th, 2026
Gymnastics
Pistol Progressions and Ring Muscle-Ups
8:00 EMOM
minute 1: *Pistol Progression
minute 2: *Ring Muscle-Up Progression
*Pistol Progressions
- Single Leg Pistol Off Box (Eccentric)
- Single Leg Box Squat
- Heel Elevated + Counterweight Pistol
- Heel Elevated Pistol Squat Negatives
- Ring Assisted Pistol Squat
*Ring Muscle-Up Progressions
- Toenail Spot Ring Muscle-Up
- Low Ring Banded Strict Muscle-Up
- Low Ring Banded Kip Muscle-Up
- Low Ring Muscle-Up Transition
- Ring Muscle-Up Swings
Conditioning
“PRVN Skill”
14:00 AMRAP
60 Double Unders
30 Dual Dumbbell Step Overs
60 Double Under
20 Handstand Push Ups
60 Double Under
10 Ring Muscle Ups
Dumbbells: 50/35lbs, 22.5/15kg
Box Height: 24/20in
