Warm Up:

Complete 3 rounds at an easy pace.

Muscle Up Training

5 Perfect Strict Chest-to-Rings

10 min max rep Strict Ring Muscle Up. Scale to jumping Ring Muscle Ups.

3 rounds for perfection:

10 sec L Hang
10 L Hang Flutters
10 L Hang Pulse

Take 20 minute to complete as many unbroken complexes: Toes-to-Ring + Ring Muscle Up. All good quality reps.

WOD

Complete 3 Rounds for Time of: