Ring Skills

Workout of the day for Tuesday October 22nd, 2013:

Skill Work (15 minutes):
Muscle Up

5 minute Cap:
Row 1000 Meters, then AMRAP:
Alt Box Step Ups 50/35lb Dumbells *5 burpee penalty for dropping dumbells.

Rest 3 minutes, then:

3 minute AMRAP:
KB Swing 53/35lb

Rest 3 minutes, then:

5 minute Cap:
200 Double Unders, then AMRAP:
3 Deficit Handstand Push-Up
6 Ring Dips

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