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)

We’ve got muscle ups in the first Open workout tomorrow! They’re at the tail end of a lot of other work, but we’ll take the chance to practice some progressions today. 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:
1 minute of alternating dumbbell power snatches
15 seconds of rest
1 minute of calories
15 seconds of rest

Do your best to start working right at the beep, and continue working through the end of each one minute interval; the fifteen second transition time isn’t significant rest, but it’s more than enough time to transition from station to station.

standard: 35/20
rx: 50/35
sport: 50/35, devil presses instead of dumbbell snatches
metcon: 10×1:00 on, 0:15 off