THURSDAY 6/15/2017

Skill Practice

Spend 10 minutes working on Strict Muscle Ups

• Scaling Options:
  • Low ring feet supported muscle ups
  • Spotted muscle ups on high rings
  • Muscle ups on high rings
  • L-muscle ups on low rings

Skill Training

Accumulate 30+60 Pause Strict Ring Dips+Kipping Dips as an EMOM

• Each interval, perform both Pause Strict Dips and twice as many Kipping Dips
• Recommendation:
  • EMOM x 10 of 3 Pause Strict + 6 Kipping
• NOTE: Set the rings wider than usual. Shoulders should be able to fit between the straps without bending them.