Movement Prep:
3 rounds:

Warm-up:
3 rounds

  • 20 seconds hanging variation*
  • 10 seconds rest
  • 20 seconds bear crawl touches
  • 10 seconds rest
  • 20 seconds push ups
  • 10 seconds rest
  • 30 seconds KB goblet squats
  • 1:00 spiderman steps
  • 1:00 rest

*passive hang (Rnd 1), hanging shrugs (Rnd 2), kip swings (Rnd 3)

Skill:
Muscle Ups and/or Muscle Up Transitions

Conditioning:
CrossFit Open WOD 15.3

AMRAP 14 Minutes:

  • 7 Muscle Ups
  • 50 Wall Balls (20/14)
  • 100 Double Unders