Tuesday

Strength Development:

 Ring Muscle-Ups 

·    Ring rows & Dips

·    Transitions

·    Kipping

·    Jumping Ring Muscle-ups

WOD

25 Minute CAP

6 Rounds For Time:

·    4 Ring Muscle-ups or 10 Toes-to-Rings

·    16 Sit-ups or 8 GHD’s

·    320 meter row/run/erg or 600 meter assault bike