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Ring rows are to pull-ups, as push-ups are to dips. Though great exercises in their own right, they become necessary stepping stones when strength and/or flexibility are lacking for the bigger movements.

Workout of the Day

For max load:
Forward grip pull-ups, 5-5-5 reps

Complete as many rounds as possible in 12 minutes:
9 cleans, using two 50 lb dumbbells
9 ring dips*

* Get extra BMF points when you muscle-up to the dips.

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