Thursday

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

WOD

10 rounds For time:

30 minute CAP

• 3 ring muscle-ups or jumping ring muscle-up transitions
• 10 deadlift (RX 70/40 kg)
• 5 handstand push-ups