20 minute group stretch

Muscle Up Progression- 1. Transition from floor through rings

1. Ring dips work ( 3x max effort reps if can not move to mu)

2. jumping through rings to transition

3. strict/kipping mu’s

15-20 minutes to complete

4RFT

5mu (scaled 10 false grip ring pull ups or ring rows)

200m run

Score: Time

PostWOD: run/stretch