SKILL:
Ring Muscle-ups
——IF YOU HAVE——
EMOM 10 of:
1-5 reps
——IF YOU DO NOT HAVE——
5 x 3 Slow Transitional Work (feet on floor / weight on top of feet)
5 x 3 Ring Dips (may add weight or band)
CONDITIONING:
AMRAP 15 of:
200m Run
10 Shoulder to OH @ 115/80 (RX+ = 135/95)
10 DB Box Step Overs @ 2×50/35