1. Muscle Up/Pull Up Skill Work:

-3×10 Strict Pull Ups

-3×10 Bent Over Barbell Rows

-3x :40sec Hollow Hold

10 mins to work on Muscle Up Transitions and Kipping Pull Ups (Ring Thing, Low Rings Transitions, Box Transitions, etc.)

2. “Ta-da Tabata”

8 Rounds, :20 on/:10 off:

-Hand Release Push Ups

-Sit Ups

-DB Hang Clean and Jerks (50/35)

-Double Unders

L3: RX

L2: scale push ups, (35/20), double under practice

L1: scale push ups, (20/10), single unders