SWOD
Gymnastic Skill work:
3 Rounds:
2:30 Machine of Choice
Choice From One of the Below
——————-
Option 1:
1 Strict Ring Muscle-up
3 Kipping Ring Muscle-ups
5 Strict Ring Dips

Option 2:
40-50% Max Ring Muscle-ups

Option 3:
4 Pull-ups
3 Toes to Bar
2 Chest to Bar Pull-up
1 Bar Muscle-up

WOD
Tabata:
Strict Pull-ups
Assault Bike Calories
Push-ups
Assault Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

*Score is total reps!