WOD

Saturday

Strength: muscle-up progression

0-2:00 false grip ring pull-ups

2-4:00 banded transitions

4-6:00 bar muscle-ups

6-8:00 ring muscle-ups

Then max set ring muscle-ups (if unable to perform a movement, return to start)

Metcon: "Mile High Clubbed"

1600m row

10 rope climbs

50 clean and jerks (135/95#)