Focus:
3 set for Quality (MUPS)
beat swing on rings x 3
kip pull to hip x 3 reps
kip pause in catch no dip out x 1-3 reps
kip muscle up (straight legs) x1-3reps
3 sets for Quality (no MUPS)
kip swing x 3 reps
kip straight arm pulldown x 3 reps
kip pull up x 3 reps pause at top then push away from bar
ring dips/box dips x1- 5 reps
WOD:
24min EMOM
MIN 1: 1-5 Ring Muscle ups
Min 2: 15 wall balls 20/14lbs
Min 3: 300/200m Row
Min 4: Rest
Recovery:
800m Light run
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