Skill:
Strict Ring Muscle Up
False Grip
3 Sets:
5 False Grip Ring Rows (3s top and bottom hold)
-or-
15s Bottom of the row False Grip Hold
15s Top of the row False Grip Hold
Transition:
3 Rounds:
1 Slow Toenail Transition
1 Faster Toenail Transition
1 Fast Toenail Transition
Strength:
Option 1
Every 1:00 for 10:00
Odd: 2-4 Rope Eccentric Pull-ups (Switch hand that is on top every rep)
Even: 5-10 Box Dips
Option 2
Every 1:00 for 10:00
Odd: 3 Toenail Transition + 3 Strict Ring Dips
Even: 3 False Grip L-Lift Offs
Option 3
Every 1:00 for 10:00
1 Strict Muscle Up
*Can be weighted if too easy
Metcon:
3 RFT:
25 Hollow Rocks
25 Arch Rocks
25 Russian Twists
Competitors:
Wide-Grip Pull-ups
2 sets of max reps.
Bench Press
Work up to 2 sets of 8 reps at 73%
Close-grip Bench with Pause
Work up to 2 sets of 8 reps at 62%