Skill:
Muscle-up progressions

1) 3×5 False Grip Ring Pull-up

2) EMOM x 6
a) Full Support on low ring x 30-40sec
b) Ring Swings x 10

3) Practice 5-10 sets of Cast Swing + Pop Swing

4) Practice 5-10 sets Pop Swing x 5-10 reps

5) Attempt some MUs

Workout of the Day
2 person team
Perform in any order partitioned in any fashion, but split evenly.
3000m Row
10 Rope Climb
100 Large Flutter Kicks (2 count)
3min Accumulated KB Farmer’s Hold (70/53)
3min Accumulated Hollow Hold