Take 10 minutes and work on
- Ring Muscle Up Transitions (see this post)
3 rounds of
- 5 x Weighted Ring Pullups @ 10kg
- 8 x Weighted Ring Dips @ 10kg
Then AMRAP in 12 minutes
- 6 x Burpee Pullups
- 6 x Dumbbell Clean and Press @ 16kg
Results: Metcon 6 rounds plus 8 reps.