12/13/22

Skill:

Strict Muscle Up 5×1-3

or

Accumulate 10 Ring Muscle Up Negatives

or

Alternate between Box Russian Dips or Band Assisted Muscle up, Ring Thing and Isometrics

Conditioning:

16 min EMOM:

1. 40 sec on Machine
2. 15 Wall Balls
3. 20-50 Double Unders
4. 5-15 Toes to Bar

immediately into 1 min @ each station for max reps:

1. Machine
2. Wall Balls
3. Double Unders
4. Toes to Bar