Strength: 5×3 Back Squats
Skill Work:
EMOM 3:
1-3 muscle-ups/transitions/ring row to toe-assisted ring dips
– Share rings as needed.
BENCHMARK WOD: For time:
30 ring muscle-ups
Intermediate: For time:
30 low-ring muscle-up transitions
Beginner: EMOM 10:
Even: 7 ring rows
Odd: 7 toe-assisted ring dips
Home Workout:
10 rounds for time:
10 double-dumbbell bent-over rows
3-5 tiger push-ups