Every 20 Seconds For 10 Minutes, 

1 Muscle Up Then..

Every 30 Seconds For 10 Minutes,

1 Muscle Up         ** Only The Muscle Ups at the above rep sequence is considered 'As RX" ** Scale to Pull Ups AND Ring Dips. Choose a number between 3 - 5 reps of each. Then on the second phase cut the volume as follows: 1st phase, 3, 4 or 5 reps chosen = cut back to 2 of each. 1st phase, 1, or 2 reps chosen = cut back to 1 rep of each. Muscle Up Transitions can be offered, but only to those with experience and with flawless unassisted ring dips.     Key points to todays WOD: - Skill development (If utilising the kip in the pull up, make it a pure gymnastics kip - NO WILD FROG KICKS!) - Strength development (Be sustainable over long periods of time) - Confidence builder (build confidence in knowing you CAN make your reps. And if you're in a band, is it time to change colours??) - Accuracy (Be clinical & ensure a 100% success rate. When you attempt one you get one!) - Standards (Full Range Of Motion, Full Movement standards, No half-half reps!)     'Vituosity' = Doing the common uncommonly well. Master your basics!     Post choice of move & rep sequence (and scaling if applicable) to comments.