Thursday

Part A
Bar/Ring Muscle-up development:
• Ring push-ups
• Kipping L-sits, Hips to bar/rings
• Progressions off box
• Jumping bar/ring muscle-ups
• Muscle- up warm-ups

Part B
30 minute EMOM

• 1/2 ring muscle-ups
• 1/2 bar muscle-ups

Or:
• 2 box jumping bar muscle-ups/ jumping pull-ups
• 2 ring muscle-up transitions/ ring rows or dips