Mobility

  • Wrist and Elbow Mobility standing and Floor

Warm Up X2

  • 20 KB swings
  • 10 steps duck walk
  • 10 DBPP
  • 10 Jump Pullups

Skill

10:00 Muscle Up Work: 

For those that do not have muscle ups: 3 transition drills on box @ top of the minute for 5 minutes, then 3 ring dips @ the top of the minute for 5 minutes @ 7-8RPE

For those that have muscle ups: 1-3 muscle ups at the top of the minute for 10 minutes @ 7-8RPE

Workout

4 rounds for time, 1:00 rest between rounds:
20 DB thrusters (35/25#)
15 Pull-ups
0:45 front plank

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