Kipping / Muscle-Up Work
Kipping Drills
-Tap Swing on Rings
-Tap Swing + Hip Up
-Tap Swing + Hip-Up + Row
Transition Drills
-Banded Muscle-Up Catch
-Dip Drop
Muscle-Up Drills
-Tap Swing + Muscle-Up
-Consecutive Muscle-Ups
WOD
EMOM 15, alternating:
a) 10 Dumbbell Floor Press
b) 10 Plank Twists, left
c) 10 Plank Twists, right