Skill
EMOM for 10 minutes:
One set of a ring muscle up drill (sequences are below)
OR
5 ring rows and 5 ring dips (banded if needed)

A drill sequence for ring muscle ups is below, in rough order of increasing difficulty. Spend no more than 20 seconds each minute working. If you’d like to keep the skill work simple today, hit 5 ring rows and 5 ring dips every minute.

Don’t beat your head against the muscle up on the high rings if you’re stuck on the transition; drop to the low rings and practice that transition until you can do it in your sleep. Your transition should be fast, symmetric, low, and very consistent. If it isn’t, modify the drill so that you practice the movement in the way you want to perform it.

Drills:
Low ring muscle up transitions, feet on the floor
Low ring muscle up transitions, banded
Low ring muscle up transitions, jumping
High ring kipping swing
High ring jumping muscle up transition off box
Hing ring muscle up

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
2 power cleans
6 push ups
12 sit ups

Today’s workout is very similar to the Chief, but we’re bumping the weight up and swapping the squats out for sit ups. Your power clean weight should be heavy enough that you’re doing singles, but light enough that you aren’t taking much time between them or letting your form degrade. Start each 3 minute AMRAP back on the power cleans. Sum up all of your rounds and all of your reps at the end of the workout.

standard: 95/65
rx: 155/105
sport: 185/135, 6 strict handstand push ups, 8 toes to bar instead of sit ups
metcon: 5×3:00 on, 1:00 off