Strength/Skill: Muscle Up/Pull Up Practice Strict Pull Ups 1×3-5 Chest to Bar Pull Up 1×3-5 Strict Ring Pull Up 1×3-5 Chest/Hip to Ring Pull Up 1×3 Ring Dips/Ring Support 1×3-5 Ring Transition 2×3-5 Muscle Up WOD For Time: 40 Pull Ups 20 Shoulder to Overhead 135/95 400m Run 30 Pull Ups 20 Shoulder to Overhead 85/65 400m Run 20 Pull Ups 20 Shoulder to Overhead 65/45 400m Run Additional: Weekly Challenges Mobility
