5-9-18

Skill/Strength:
20 minutes to work on skill and strength:
Strict pullup and strict ring dip
Or
Muscle up transitions
Or
Strict muscle up
*Your goal should be to gain control with these movements. Quantity doesn’t matter, Quality does. Accumulate 10+ strict muscleups, 30 muscleup transitions or 30 strict pullups and 30 strict dips.


WOD: *7 minute cap
For time:
9-15-21
Front squat 135/95#
3-5-7
Bar muscle up (scale 9-15-21 knees to elbow)