Warm-up: After dynamic warm up include: 3 Minutes of Tabata Hollow Hold, Arch Hold, alternating.
Skill: (15 minutes)Ring muscle ups- work on progressions and technique. If you have them down 3 sets of max unbroken muscle ups for the day.
7 rounds for time of:
10 Wallballs (20# / 14#)
L1: 5 rounds, light wall ball, ring rows
L2: 5 rounds, 14# / 10#, assisted pull-ups