Monday

Skills:
3 x 5 Muscle Up Transition with feet on the floor. (Start on knees right below rings.  Rings should just be above shoulders or head depending on your strength.  With a false grip pull rings to chest and pause, then transition head thru with rings near armpits and pause (Feet should still be on floor at this point).  From this position do a strict ring dip and hold.  Reverse holding in each position until you reach the starting position.)

Strength:
Back squats
8 min emom 3 reps @80%

Metcon:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Thrusters 95/65
Chest 2 Bar Pull Ups

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