Let’s keep working on those Muscle Ups

WORKOUT OF THE DAY

SKILL

Movement

A. 2 rounds of:

20m Bear Crawl

5 Single Arm Ring Rows

10 DB External Rotations

5 Skull Crushers

B.  8 minute EMOM

1 – 5 Ring rows/3 Ring Pull-ups (strict)

2 – 5 Ring dips/Banded dip/bench dips

C. 8 minutes EMOM

1 – 3-5 Ring Swings

2 – 1 Strict Ring MU/2 Kipping MU/3 Banded Ring MU

CONDITIONING

4 rounds for time of:

15 Thrusters 42.5kg/30kg

10 Box Jumps