SUNDAY

12 Minutes:
Work on Kipping on Bars & Rings (Pull-ups, Muscle-ups, Bar Muscle-ups, etc...)
Don't do a ton of reps, just work technique, trying to really nail down how you can make your Kipping more efficient and/or effective. If you hop on the rings, really work the transition for the Muscle-up.


A little team building before Labor Day!
In Teams of 2 For Time:

100 Good Mornings w/Bar (45/35)
100 Ring Rows (Must lock-out, and must pull to chest)
100 Pistols (Partner assisted)
10 x 100m Shuttle w/Kettlebell (53/35)

*You may break up the work anyhow, and you may alternate between movements. Only one person works at a time. Your partner may assist you in standing up from the Pistols. You may carry the Kettlebell however you wish, but you may not rig up any type of straps, slings, or other variables (I know some of you are very creative), and you may not carry it in your pocket (laugh, but it's been tried).