WOD for 021918

Skill:
Muscle Up Program (Week 8 day 2)
Pull
1. All Levels: 3x max Chin-up on bar

Push
1. Advanced: 3×10 Strict ring dip
2. Intermediate: 3×5 strict ring dip + 5 kipping ring dip
3. Beginner: 3×5 Ring dip

Technique
1. 3×8 low ring transition with feet one foot in front of rings without dip completion

Strength:
No strength today

Metcon:
12-minute AMRAP
20 Thrusters
200m Run
10 Chest to bar pullups
100m Run

L1: 115/85, 10 Unbroken CTB
L2: 95/65, 10 CTB
L3: 75/55, 10 Kipping Pull-ups
L4: DB Thrusters, 10 Jumping Pull-ups