Skill

Every 90 seconds for 8 rounds:
2-3 high ring kipping swings, immediately into
2-3 low ring muscle ups transitions (no dip)

If you’re feeling confident and your coach agrees that you can safely attempt it, then go for a muscle up on rounds 3, 6, and 8. Stick with only these 3 rounds even if you have muscle ups so that you can get extra practice on the fundamental drills, especially the transition work.

If you aren’t up for the high rings and transitions, then instead do:
Every 90 seconds for 8 rounds:
8 ring rows immediately into 8 push ups

Workout of the Day

AMRAP in 10 minutes:
15 hang power snatches
10 lateral burpees
30 double unders
10 lateral burpees

Use a light enough barbell that your hang power snatches never take more than 3 quick sets to complete. Modify the volume and difficulty of the double unders so that you can finish them in about 45 seconds or less. Settle into a steady pace on the burpees.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 5×1:30 on, 0:30 off