Friday

Strength Development:

 Ring Muscle-Ups 

·   Ring rows & Dips

·   Transitions

·   Kipping

Jumping Ring Muscle-ups

WOD

For Time:

25 minute CAP

5 Rounds of:

·   3 Muscle-Ups OR 9 Toes-to-Rings

·   6 Power Cleans (RX 70/45 kg)

Then:

5 Rounds of:

·   2 Muscle-Ups OR 6 Toes-to-Rings

·   4 Power Cleans (RX 80/55 kg)

Then:

5 Rounds of:

·   1 Muscle-Ups OR 3 Toes-to-Rings

·   2 Power Cleans (RX 90/65 kg)