A: Skill development/practice

15:00 Muscle-up progression review and practice of the transition skill set


those with: EOM10 x3-5 muscle-ups, last set max reps unbroken

those without: OTM10 x3-5 pull-ups + x3-5 matador dips


B: Mobility

15:00 to improve yourself or add to your toolbox


C: MetCon – CAP12

90 double unders

21 KB snatch L #53/35

21 toes to rings

21 KB snatch R #53/35

60 double unders

15 KB snatch L

15 toes to rings

15 KB snatch R

30 double unders

9 KB snatch L

9 toes to rings

9 KB snatch R