Strength/Skill: Warm Up: 3 Rds NFT: 10 Push Ups 10 Russian KB Swing 15-20 sec L-Sit/Plank Hold Strength: Skill: Muscle Up/Transition Chest to Ring Row x 3 Chest to Ring Row to Dip Catch Transition x 3 Chest to Ring Row to Dip Catch Transition to Press Out x 3 Banded Hip to Ring x 3 Ring Dip Balance x 3 Banded Hip to Ring Transition x 3 False Grip Swing Hip to Ring Pull Ups x 3 Hip to Ring Pull Up to Transition x 3 Muscle Up WOD: For Time: 25 Anchored Sit Ups 1 Muscle Up 20 Anchored Sit Ups 2 Muscle Ups 15 Anchored Sit Ups 3 Muscle Ups 10 Anchored Sit Ups 4 Muscle Ups 5 Anchored Sit Ups 5 Muscle Ups Additional: Mobility
