Tuesday

Skills focus:
Ring dips, muscle up transition practice, pullups, butterfly, kipping, strict, weighted, handstands, handstand pressups, kipping handstand pressups.

Wods.
1/2 Nate
2 muscle ups
4 handstand pressups
8 kettlebell swings
amrap 10 minutes

or

A brief Nicole
as many pullups as possible, as soon as the hands leave the bar-run 200m
amrap 10 minutes.