Strength/Skill:

Ian mu

Strict Muscle Up Drill

3×5 False Grip Ring Rows

3×10 sec Bottom of the Ring Dip Hold (Can be feet assisted if lacking strength, but upper body stays active and try to feel the position)

2×5 Strict muscle up transition drill          (https://youtu.be/h-eC1erI-tQ)

 

Skill WOD:

5 Rounds

3-5 Muscle-Ups or Muscle-Up Transition

60 sec Bike Sprint

90 sec Rest

 

WOD:

“Annie”

50-40-30-20-10

Double Unders

Abmat Sit-Ups

 

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Yum, Breakfast!

It’s no Krispy Kreme Donuts at the gym, but …

here is a Country Breakfast Bowl Recipe