More muscle-up practice today. Remember, if you have the requisite strength (some coaches say 15 pullups and 15 dips, I’d argue it’s closer to 2-3 pullups and dips) the key to performing this skill is the transition. As you pull the rings toward your sternum, keeping the hands close to your body, headbutt through to the bottom of the dip position. Check out Coach Dan MacDougald’s article on getting your first muscle up.

Warmup
5 minutes
Row 500M slow for technique
Dynamic Athletic movement drills

3 Rounds
3 Sun Salutations
5 Kipping Pullups

Skill
Muscle up

Conditioning
Row, Burpee, Run
3 Rounds
Row 35 Calories
21 Burpees
Run 400 yards