SKILL:
Ring Muscle-up:
—ADVANCED/INTERMEDIATE—
EMOM 10 of:
1-4 MU
—BEGINNER—
5 x
5 Ring Kip Swings
5 Ring Transitions (slow)
5 Ring Dips (add band if needed)
CONDITIONING:
EMOM 20 of:
Min 1: 15/10 Calorie Echo Bike
Min 2: 15 KB Swings
Min 3: 30-60 Double Unders
Min 4: 15 Push Press