20 minutes to work on skill and strength:
Strict pullup and strict ring dip
Muscle up transitions
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
Front squat 135/95#
Bar muscle up (scale 9-15-21 knees to elbow)