Tuesday 170418

Strength
Back squat with 3 second pause
3x3 @75%

Skill
Ring muscle-ups
Option 1: 
EMOM 10
2 strict muscle-ups or 4 kipping muscle-ups
Option 2:
12 muscle-ups for time (20 min max)
Option 3:
15 minute progression
Transitions from knees (low rings)  Seated banded transitions (low rings)  jumping muscle-up (high rings)

Sprint
30 second sled push for distance x 2 (empty sled girls, 45# plate guys)