-Warm Up-


3 rounds


10 Banded pull aparts

10 banded W’s

10 shoulder openers

:05 bottom of the dip hold

:05 top of the pull hold


Skill:


4 sets


3 hollow/arch body swings on the rings

3 ring muscle up hip Kip drill

3 kipping ring dips


Muscle up work


4 sets


2-2-2-Max reps / modify to box MU



6x1 Muscle Up bear complex



modified strict (toe nail)




-WoD-


AmRaP 10


50 wall balls

40 cals rower

MaX Burpees with remaining time



Scaled


40 wall balls

30 cals rower

Max burpees