Skill work: False grip in rings: Hang in rings with false grip 30 sec on: 30 sec off x 2, more advanced athletes, do dead hang pull ups during the 30” hold.
WOD: 5 rounds for time of:
6 Muscle ups
40 Double unders
Post WOD mobility: Tricep and bicep smash on racked bar, then, overhead tricep stretch, 1-2 minutes each
Bicep stretch, 1-2 minutes each
11:00 am Strength class:
Lift: Bench press 9 x 3: 50% bar, 30% chain