Skill

EMOM for 10 minutes, alternating between:
1: 3-5 high ring kipping swings
2: 2-4 low ring muscle ups transitions (no dip)

We’re working our way up to the high rings on our muscle up practice today. Get in some reps of the kipping swing both in the false grip and in a regular grip. Pick a drill of your choice from the last few weeks of muscle up practice for the low rings.

If you aren’t comfortable with the drills above, then alternate between:
1: 10 ring rows
2: 10-20 second ring support hold

Workout of the Day

4 rounds for time:
15 front squats
45 crossovers

12 minute time cap

Use a barbell with which you can complete the 15 front squats in no more than 3 quick sets per round. This should be a pretty quick workout! Modify the crossovers to take no more than a minute per round.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 5×1:20 on, 0:40 off