Get ready to start combining strength with skill. Working deadlifts and muscle ups. Oh no....not muscle ups...... Oh hush....we all have the capacity to do a muscle up. Tomorrow we work the skills, getting comfortable on the rings, doing pull-ups and dips, working on kips, and transitions.
After our strength and skill we work on that motor. It's a fast WOD working on oxygen intake and breathing as you move.
Strength: 10min EMOM
3 Deadlifts @ 75% 1RM. If you don't know your 1RM yet, THAT'S OK. Coach will work with you to find the appropriate weight.
Skill: Muscle up work: Ring pull-ups, ring dips, kipping technique, feet on box transitions, band transitions.
7 Burpee box jumps (30"/24")
7 Toes 2 Bar
7 KB SDHP (50/30)

Post all scores/times/reps/loads/modifcations to comments.

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