Skill: Muscle Up Progression Work
15 minutes of work including
– 1 x 5 FG Ring Row to Dip;
– 2 x 3 Kneeling Transition to Dip; then,
– 4 x 2 Band Assisted Transitions OR 8 attempts at full Muscle Up

Met-Con:
7 Rounds for time of 7 Pull-Ups and 14 Ab-Mat Sit-Ups