Skill Work:
10 Minutes of Muscle-up practice
If you have MUs, work on being more explosive with your kip, leading with your hips, and leaning back at the top. Turn out at the bottom of every rep. Get better at stringing together multiple reps.
If you don't have MUs, work on false grip pull-ups, pulling the rings to your upper abs, and practice the transition on low rings.
How to develop a stronger false grip:
false-grip-progressions-pt1
false-grip-progressions-pt2
Strength:
Back Squat 3x4-6 - +5lbs from last time if you hit 3x6
Metcon:
7 Rounds
7 KB Snatch L (Yes, KB Snatches)
7 KB Snatch R
7 CTB Pull-ups
7 Box Jumps
Abz:
3 x 10 x GHD Sit-ups
3 x 8 x GHRs
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