Focus:
Ring Muscle ups
3 mins kip swing hips to rings
3 mins work Pulling rings below chest
3 mins work banded low transitions
3 mins work muscle ups or jumping muscle ups
WOD:
10 Rounds
9 GHD Sit Ups
6 Strict Handstand Push Ups
3 Ring MU
Skill
5 mins to work on HS walks
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