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
For time:
50/40 calories
Then
21-15-9
Deadlift
Box jump

15 minute time cap

For large classes, stagger the start by 4-5 minutes

You should be using a pretty similar weight to last Monday’s deadlift/push up workout. If you missed that one, then pick a weight that lets you complete each round in no more than 3 sets.
Stay focused and accurate on your box jumps; your legs will be quite tired after the calories and deadlifts, so be sure that you’ve got the energy to safely land on top of the box before committing to each rep.

standard: 135/95, 20/12
rx: 185/135, 24/20
sport: 225/155, 24/20
metcon: 7×1:20 on, 0:40 off