Skill/Strength work:
Technical progressions & strength training for the ring muscle up

Gymnastics WOD: “Beast 12“ 

25 Walking lunges
20 Pull ups
50 Box jumps
20 DUs
25 Ring dips
20 TTB
30 KBPS
30 Sit ups
20 W.B.C.
25 Back extensions
30 Wall balls
3   Rope ascents [Beginners: 30 Ring rows]

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