Skill:
Ring Muscle up / Ring Muscle up Progression
3x 5-10 - Basic / Intermediate Muscle up Progression
3x 3-5 - Muscle up / Seated Band Muscle up
WOD:
On a 12 min Clock:
21 Double Unders
11 KB Goblet Squats
1 Ring Muscle up / Scaled Ring Muscle up Variation…(Rd 1)
21 Double Unders
11 KB Goblet Squats
2 Ring Muscle ups…(Rd 2)
21 Double Unders
11 KB Goblet Squats
3 Ring Muscle ups and so on until time expires…(Rd 3)