Skill

5 x Max Effort Sets of Muscle Ups

If you’re working on the transition use the band or box to assist.  If your strength isn’t quite there yet work 5 sets of strict pull-ups.

WOD

10-1 Front Squats 155/105lbs
1-10 Ring Dips

Off Ramp WOD

10-1 Air Squats (to target)
1-10 Push-Ups