Bodyweight skills day!
Muscle Ups (Strict/Kipping AND Bar OR Rings)
Break it into parts and work on...
Kipping Pull Ups (Chest 2 Bar, if possible)
Ring Dips (Give kipping a try)
Just mess around and see what you can do!
15-20 minutes depending on class sizes...
1 STRICT Muscle Up (Sub: 2 Kipping MUs OR 3 Ring/Bar Dips... Add bands from a pull up bar, if needed... Holds and Negatives are also acceptable)
:20 L-Sit Hold (Hands on Boxes)
:30 PERFECT Pistol Squat HOLD (:15 each leg)
(Don't bottom completely out and use an upright to help, if needed)
(12 minute AMRAP)
POST WOD MOBILITY:
Spend some time on Calves if you came Sunday or knock out some chest rolling & Lat stretching if you didn't come Sunday...
POST ANY MILESTONES AND TOTAL ROUNDS FOR THE WORKOUT TO COMMENTS