Workout of the Day

30 muscle-ups for time

OR… alternate metcon

10 RFT:
5 Pull-ups
5 Ring Dips
(those with strong push-ups may add a thin band,
otherwise scale to bench dips)

Extra Training
Hang Snatch
hold load across for all 7 sets

L-sit - accumulate 2 minutes on parallets (or floor progression to scale)

Log your Results via your WODIFY account