(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: (5 Min)
Scap Series

  • Band pull apart x 10 reps
  • band pull downs x 10 reps
  • band pass through (back half only) x 10 reps
  • Whippet x 10 reps
  • Reverse Bear Crawl Touches x 10 reps*
  • hanging shrug w/ 2 second pause in active position x 10 reps

Warm-up: (10 Min)
2 Rounds
10 Tuck-ups
10  Supermans (same video - arch position)
10 Spidermans
10 Wall-balls
200m Row

Skill: (10 Min)
Strict Muscle Up
A) False Grip
B) False Grip Pull Up
C) Ring Dip
D) Transitions and putting it all together

NOTE:  This skill piece should be informational heavy, not necessarily work heavy.  They will have an opportunity to practice a version of the MU in the workout.  

NOTE: In the workout - For those athletes that don't want to think about MUs, rather than practicing the scaled version of the MU during the workout, they can substitute the same Rep count of Ring Rows followed by Ring or Box Dips instead.

Workout: (35 Min - 15 Min Review/Set/Warm Up, 20 Min Work)
For time:
90 Double-unders
9 Muscle-ups
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

Scaling:
Single Power Jumps
Toe Assisted MU Transitions
OR
Ring Rows then, Ring w/ Box assisted Dips
MedBall Squat Clean Wall Balls