FRIDAY

 Strength Development:

 Ring Muscle-Ups 

 

·    Ring rows & Dips

·    Transitions

·    Kipping

·    Jumping Ring Muscle-ups

 

WOD

 

AMRAP 19 Minutes

 

 

·    3 Muscle-ups or 9 Toes-to-Rings

·    200 meter run

·    6 Burpees