SKILL
Muscle Up Development Drills
OTM15 – 3 Rounds
1) Muscle Ups/ Pull Ups – 3 reps
2) Hollow Rock :30secs
3) Dips – 3 Reps
4) Ring Kipping – :30secs
5) Lying Ring Transitions – 3 reps
ASSISTANCE
Scap Work
10 reps at Y,T,M,Rotation,Press
1 set at Shoulder Height
1 set at Hip Height
20 reps Archers, Snow Angels
METCON
6min AMRAP
6 Wall Balls 20/14
6 Medball Sit Ups