Skillday

 
Work on your weaknesses for 20-30min.

2-4 rounds, rest as needed, RPE 2-4, go by feel

1) 1-5 Strict Muscle-Up Transition video
2) 10-20 Bar Hanging Hip Touches video
3) 5+5 Single Leg Box Jump
4) 10-20 Double KB Flutter Kicks video
5)  5+5 Lying Shoulder Circles video