SKILL/STRENGTH:
Ring Muscle-up
——ADVANCED——
E2MOM x 5 of:
6-9 Ring MU
——INTERMEDIATE——
EMOM x 10 of:
1-3 Ring MU
——SKILL FOCUS——
Ring Transition (sitting on feet)
Jump to Support
——STRENGTH FOCUS——
EMOM 10 of:
3-6 Ring Dips or Matador Dips (with or without band)

CONDITIONING:
——RX+——
2 rounds of:
800m Run
40 Dual DB Reverse Lunges @ 2×50/35
40 Push-ups
——RX——
4 rounds of:
400m Run
20 Dual DB Reverse Lunges @ 2×50/35
20 Push-ups
——FITNESS——
8 rounds of:
200m Run (or 500m Bike)
10 Dual DB Reverse Lunges
10 Push-ups or Knee Push-ups
——NOTE——
-DBs will be held at side
-20 Minute Cap