SKILL:
ON A 10:00 RUNNING CLOCK…
Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up

WOD:

NCFIT CLASSIC WORKOUT*
“UPPERCUT”

ON A 12:00 RUNNING CLOCK…
20 Ring Muscle-Ups

Then in the remaining time…

2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar

into…

2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar

into…

AMRAP in remaining time of…
3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar

No other rep or weight changes in workout.