Wednesday

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Workout of the Day

A: Skills - Muscle Up

Beginner:
Low Ring Transition Drills
Then 5 sets:
3 Strict Ring Pull Ups + 5 Toes to Ring

Advanced:
3 Sets: 1 Kip Swing + 1 Hips to Ring + 1 Kip Swing + 1 Hips to Ring
Then 5 Sets:
1 Strict MU + 2 MU or 2 Hips to ring + 1 MU

B: EMOM 21
Min 1: 5 Burpee Muscle Ups
Min 2: 10 Thrusters 95/65#
Min 3: 14 Alt. DB Snatch 55/35#