A: Practice Toe Nail strict transition
B: 7x1 Muscle Up Negative
*Perform with as much control as possible, lower to rings place toes on ground transition through and to kneeling
A: Practice Gymnastic Swing
B: 4x8 Ring Push Up
C: 4x8 False Grip Ring Row
A: Ring Pull Up 2-2-2-2-2-2 ** Strict **
Scale to self-assisted or partner assisted.
B: Ring Dip: 3-3-3-3-3-3 ** Strict:**
Scale to self-assisted.
This is based off of a program written by Toni Ronchi, Lead Coach on the CrossFit Gymnastics Seminar Staff. The full program was originally published here.