Gymnastics Day is muscle up practice. Being a badass in the rings comes from hitting those progressions and engraining the motor patterns time after time. Be patient and you will nail that goat to the wall sooner or later.
Gymnastics
Muscle Up Progressions
WOD
” Fast Hands ”
In 3 minutes :
Run 200 m
10 HSPU
Max Rep Toes To Bar in time remaining.
Rest 1 minute
5 Rounds