Lord of the Rings

PreHab: Scap Push-up, Scap Pull-up

Warm-up: Push-up Variations, Squat Variations, Kip Swings, Dip Support

Skill Strength: 3x
3.2.1.
Pull-ups (strict, c2b, weighted, L-hold)
Dips

Spend 10mins working on Muscle-up Transition

WOD: 

Rx: EMOM for 10mins
7 Pull-ups
7 Burpees

Rx+: EMOM for 10mins
4 Muscle-ups
7 Burpees

Option 1: EMOM for 10mins
5 Assisted Pull-ups
5 Burpees

Option 2: EMOM for 10mins
5 Ring Rows or Jumping Pull-ups
5 Burpees

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