A: Skill development/practice
15:00 Muscle-up progression review and practice of the transition skill set
then…
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
10:00 to improve yourself or add to your toolbox
C: MetCon – 3:00 clocks
- 20 wall ball
- 20 knees to elbows
- AMRAP ball slams
REST :60
- 20 ball slams
- 20 wall ball
- AMRAP knees to elbows
REST :60
- 20 knees to elbows
- 20 ball slams
- AMRAP wall ball