Movement Prep:

  • Scapula Series

Warm-up: 2 Rounds

  • 10 Tuck-ups
  • 10 Supermans
  • 10 Spidermans
  • 10 Wall-balls
  • 200m Row

Skill: Strict Muscle Up

  • A) False Grip
  • B) False Grip Pull Up
  • C) Ring Dip
  • D) Transitions and putting it all together

Workout:

For time:

  • 90 Double-unders (3X Singles)
  • 9 Muscle-ups (Sub Row+Transition+Dip)
  • 9 Squat Clean Thrusters (135/95)
  • 80 Double-unders
  • 8 Muscle-ups
  • 8 Squat Clean Thrusters
  • 70 Double-unders
  • 7 Muscle-ups
  • 7 Squat Clean Thrusters

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