12min to work on strict Ring Muscle up
1. start with support holds in rings (top + bottom position) scale to push up pos. or even feet supported
2. work on feet supported transition on low rings
3. work on negative ring MU on low rings
4. work on strict ring MU with support from a partner
5. accumulate strict ring MU
20min EMOM
1. Xcal Row
2. 3-6 strict ring dips/push ups + 3-6 strict pull ups (scale to elev. push ups on box and feet supp. pull ups on low bar)
3. X or Y cal Echo Bike
4. 45sec. Farmers walk