Friday, July 26 2019 

Skill: Muscle-ups 
Progressions: 
(1) Banded Ring MU
(2) Ring Dips
(3) Pull- UPS

Strength: Front Squat
60% x 5 reps
70% x 5 reps
80% x Max reps 
15/12 Cal Bike after every set

WOD: AMRAP 12
12 Box Jumps 24/20
10/7 Ring Dips (ADV: 5 Muslc-ups) 
12 KB Swings 70/53