Skill: Muscle Up

-Arch/Hollow Floor Based Drills-

-Ring Swings… Keeping Tension on the Rings-

Strength: Muscle Up Drills (3 Rounds) 

-5 Toe Spot Muscle Up Transitions (No press out)

-0:10-0:20 Support Hold

-5-10 Ring Dips (Straight Bar or High Box Dips as a sub)

Then, 

2 Rounds:

3-5 False Grip Pull-ups to Sternum (False Grip Ring Rows as a sub)

3 Hip to Ring Swings

Metcon:

Every 2-mins for 8-mins…

3 Rope Climbs

15 Ab-mat Situps

L1: 3 Rope Climbs (leg use required), 20 Sit-ups

L2: 2 Rope Climbs (leg use required), 15 Sit-ups

L3: 1 Rope Climb (Legs) or 5 Rope Hanging Knee Raises

L4: 2 Low Rope Climbs to stand, 10-15 situps