Skill – Muscle Ups Practice
3 rounds of 10 FG Ring Rows + 5 Dynamic Hip Bridges

3 rounds of 3 Band-Assisted Transitions in Rack + 15 Hollow Rocks

  then,

3 Rounds of  Max rep Transition Negatives, right into Max rep Dips (ring or “bench” style on box, strict only)

Options:
A) Negative Ladder (minutes 1-4) + Band-Assisted Ladder (minutes 5-10; begin at 5 reps)
B) Regular (kipping allowed)
C) CTB
D) 2x CTB (ladder up by two’s; 2,4,6 etc)

** P.S., since I still have control of the blog, I just wanted everyone to know that I don’t think our social media coordinators have been very up front with all of you about the so-called hints about Saturday’s fundraiser workout, but I haven’t wanted to really press them on the issue. I’ll push for a better explanation, but in the meantime, keep an eye out for an e-mail about heats. Chris**