Warm Up:

2 Rounds of

  • 1 Min Jump Rope
  • 10 Stride Stance Good Mornings
  • 10 Cossack Squats
  • 10 Bear Crawl Touches
  • 10 Russian Lunges
  • 200m Row

Mobility:

8 minutes:

  • Odds: 30 seconds german hang
  • Evens: 10 hanging shrugs w/ 2 sec pause at top

Skill/Strength:

Strict muscle up progressions:

  • A) False Grip and FG hang
  • B) False Grip Pull Ups
  • C) Ring Dip mechanics
  • D) Transitions

Conditioning:

3 Rounds for time...

  • 3 Ring Muscle-ups
  • 6 Power Snatches (135/95)
  • 18 Box Jumps (24/20)

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