Warm Up
Mobilize lats, shoulders

15 burpees
20 cal row
25 OHS
30 Walking lunges

Skill
Ring Muscle up technique:
1. Ring row transitions
2. Transitions from high dip
3. Jumping RMU to reverse transition
4. Strict MU
5. Kipping MU
Strength
STRICT PRESS
Strict press
4×7 @ Tempo 213X 70% OF 1RM
Metcon
CF.18.08.10
EMOM 15:
1. 5 OHS @60
2: 15 wallballs
3: ME BMU/Pull ups