Thursday

Strength Development

Muscle-up:

Bar / Rings

·   Transition drills

·   Progression drills

Practice

WOD

Pick an appropriate progression and build.

30 Minutes

10 Rounds

E3MOM

3 minutes to complete:

·    3 Ring/Bar Muscle-ups

·    100 meter run

·    10 Toes-to-rings

Alternatives:

·    Ring/Bar Muscle-up transitions

·    6 ring-dips & ring-rows

·    Ring knee-raises