Skill
10 sets of 3 strict or weighted pull ups
OR
Ring muscle up work

If you’re keen on practicing ring muscle ups, your coach will give you drills to work on. By far the most effective way of mastering ring muscle ups (or really any complex movement) is to make sure that the difficulty of the drill that you’re practicing is appropriate for your current skill and strength level. With muscle ups in particular, people very commonly make the mistake of spending lots of time and energy trying for a full muscle up and either failing outright, or struggling through the turnover with poor form. Instead of reinforcing that negative result, back up the difficulty of the movement to transition and kip work so that 95% of the reps that you’re attempting are executed with excellent technique. This is the fastest route to mastery.

Workout of the Day
AMRAP in 12 minutes:
15 kettlebell swings
30 sit ups
Every 2 minutes, interrupt the AMRAP to complete a 30 second plank hold. Pick up where you left off when you finish the plank and resume the AMRAP for the next minute thirty. You’ll do a total of six plank holds in this workout. Record total rounds and reps.

Pick a swing weight that lets you finish each round in one or two sets.

standard: 20/12
rx: 28/20
sport: 32/24, 15 toes to bar instead of sit ups, handstand hold against the wall instead of plank. Try to set up so that your pull up bar and handstand spot aren’t too far apart so that you don’t interfere with other people’s spaces.