Skill WOD: Work Muscle Up/ Ring Dip Progressions. Work with a partner, band, and trainer and work on the skills needed to eventually pull a muscle up. If you have muscle ups, start working on weighted muscle ups, handstand ring push ups, etc. In short, play with the rings!
Metcon: Complete 3 rounds of:
50 yard Suicide Runs
Cones 10 m apart, run to 10m, back to start, 20 m, back to start, 30m and so on to 50m.
*120-180 seconds rest between rounds.
For a description of suicide runs, follow the below link to the CrossFit Football website.
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