A. 5 sets
A1. Hands to hips ring swings x3 + 2/1 RMU
This week we will add in the muscle up. Goal is be catching ourselves higher than that deep ring dip
A2. 6/4 kipping HSPU
Finish your position on HSPU – feet together, heels up, locked out


B1. DB Push Press (5-5-4-3-3)
B2. Strict toes to bar x5 (3 second descent of feet)


C. 6 RFT
10 Box jumps
10 Shoulder to overhead (135, 95)