Skill work: 15-20 minutes of dedicated skill work. Work on one or two of the following: Kipping pull-up, butterfly pull-ups (if you can already kip unassisted), double unders, and muscle-ups.
SWOD:
A1) Strict press 5/5/5/5/5 (start your first set with about 70% or more of your 1RM)
A2) Ring rows, Max reps in 15 seconds x 5 sets
Who else will get their first muscle up and join the ranks of these 858’ers:
[yt]http://www.youtube.com/watch?v=o4KeZXo40vA&list=UUot1EdPNy8GH2fSTo88aaMA&index=2&feature=plcp[/yt]
[yt]http://www.youtube.com/watch?v=kSWcHPemh3Q&feature=relmfu[/yt]
[yt]http://www.youtube.com/watch?v=Aw7s6QiUqGs&feature=channel[/yt]
[yt]http://www.youtube.com/watch?v=9WIbfgdXCPU&feature=relmfu[/yt]
[yt]http://www.youtube.com/watch?v=B4Xxa8ZZ4-U&feature=relmfu[/yt]
[yt]http://www.youtube.com/watch?v=ZY9gSD0P_Ks&feature=channel[/yt]
[yt]http://www.youtube.com/watch?v=_nD0xfhpjFg&feature=channel[/yt]