SKILL/STRENGTH:
Ring Muscle-up
——ADVANCED——
E2MOM x 5 of:
3-6 Ring MU (Wear a Weight Vest if able)
——INTERMEDIATE——
EMOM x 10 of:
1-3 Ring MU
——SKILL FOCUS——
Russian Dips
Jump to Support
——STRENGTH FOCUS——
EMOM 10 of:
3-6 Ring Dips or Matador Dips (with or without band)
——NOTE——
-Same as two weeks ago by design. Last week of this progression until after the new year.

CONDITIONING:
——RX+——
6 rounds of:
400m Run
25 Push-up
15 Goblet Squats @ 100/70# DB
——RX——
10 rounds of:
200m Run
15 Push-ups
10 Goblet Squats @ 70/50# DB/KB
——FITNESS——
10 rounds of:
200m Run
10 Push-ups (or scaled variation)
10 Goblet Squats
——NOTE——
– 27 Minute Cap