Skill:
Dips:
Dip Pulses: 3x8
Dip Negatives (jump into dip hold on rings, then lower)
4x2 (3 count decent)
4x2 (5 count decent)
Bar Muscle Up:
BMU Scoop to hollow: 15 slow reps
https://www.youtube.com/watch?v=SGdNwb4VbRs&feature=youtu.be
*(do only the 1st drlil: the band with feet elevated on box)
Arch/Hollow Tension Drill: 15 reps
https://www.youtube.com/watch?v=HQgxLMnEJa8
RIng Muscle up Drill for those that are ready
Conditioning: For Time
50 Pull Ups 50 Push Ups 50 KB Swings 150 Air Squats