Thursday

Main – CrossFit

Skill

Muscle Up

20 minutes
– Dip balance
– Banded low ring kip
– Banded low ring transition
– High ring swing + kip

3x sets of muscle-ups or 3x sets of max ring rows

Metcon (Time)

For time
Run 800m buy into
21-15-9
Kettlebell swings 53/35
Toe to bar
Box Jump 24/20

Extra Credit

Every minute on the minute for 10 minutes
5 Handstand push-ups