For those working on muscle-ups, here is where you need to be as you approach the rings

For those working on muscle-ups, here is where you need to be as you approach the rings

A. EMOM 8:

Dip Squat (dip n drive)

3 sec Pause Dip Squat then Push Press

Push Press

*don't go heavier than 70% of best Push Press

B. 20 minutes to find a heavy single for Push Press

C. 3 Rounds:

10 Thrusters (95/65)

10 Burpees