Friday 5-20-22

Strength / skill work

4x3  ring row and ring dips - both focused on a 3 sec eccentric 

4x3 leg assisted low ring transition - start at bottom of dip and lower yourself down to the floor as controlled as possible 

Wod -  for time

3 rounds  

3 ring muscle ups

4 power cleans 155/105

Into 3 rounds 

2 ring muscle ups 

3 power cleans 185/125 

Into 3 rounds 

1 ring muscle up 

2 power cleans 205/145

Cailyn 12:10 1 rmu/ 2 lrt 

Carl 9:34 1/2 lrt

Mike L 10:36 mu attempt 155/155/185

April 11:36 Rr/dip 65/75/80

Dean 10:00 rr/dip 95/125/145