Workout 7.5.21

Warmup
After a normal warmup

Go through
6:00 EMOM
Min 1-2: 10 kip swings
Min 3-4: 10 kipping knee to chest
Min 5-6: an easy amount of toe to bar
Rx+ do bar muscle ups for toe to bar


rest 2:00
6:00 EMOM
Min 1-2 :10 top of support hold
Min 3-4: :10 bottom of support hold
Min 5-6: an easy set of dips/banded dips
Workout
9-15-21
Ring dips 
Toes to bar
Arms only bike calories

ladies go 5/10/15 on the bike

Rx+ 8/12/16 bar muscle ups

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