Part 1:
25 mins
Muscle Up Tech
Progressions
EMOM
– Transition form lying position
– Transition from knees – concentrating on all positions of rings
– Hips to Ring
– Jumping Muscle up / Banded Muscle up

Part 2:
AMRAP 12 mins
3 Muscle Ups*
6 Squat Cleans (115/75)
9 Box Jump Overs (24/20)

*Scale: 6 Dips off Matador or Rings