Sunday Workout Of the Day

SKILL

Ring Muscle-Ups

Banded Pull-Throughs/Transitions 3×10

E3MOM x 4
L1: 5 Ring Rows with pause + 5 Strict Dips
L2: 15sec Dip Hold + 15sec Transition Hold
L3: 3-5 Eccentric MUs
L4: 3-5 Strict MUs

WOD

3 Rounds, 1min each for max reps
1. Target Burpees
2. DB Snatches (50/35)
3. Bike (cals)
4. Pushups
5. Rest