1. Muscle Up/Pull Up Skill Work:

3×10 Strict Pull Ups (make these weighted if you need an extra challenge)

3×10 Ring Dips or Stationary Dips

3×10 Kip Swings (rings or pull up bar)

3×20 Supermen

2. “Gingerbread”

7 Rounds, :30 on/:30 off

-Calorie “Machine” (Row, Bike, Ski, pick one)

-DB Snatches (50/35)

-Double Unders

L3: RX

L2: (35/20), double under practice 

L1: (20/10), single unders