Friday Workout Of the Day

SKILL

Ring Muscle-Ups

E2MOM x 5
L1 – 15sec Dip/Transition Hold
L2 – 3 Eccentric MUs
L3 – 3-5 Strict MUs

WOD

15min AMRAP
8 Pistols
12 Single Arm KB Hang Clean & Jerks (53/35)*
16/12 Calorie Row

*complete 6 C&Js on one arm, then 6 on the other arm