312.566.7201

SKILL:

Muscle-up development

3 rounds – OTM rotation

  • x3Box Transition
  • x3 Strict Pull-up
  • x3 Ring/bar Dip
  • x3 Lying Transition (jump)
  • x3 Ring Muscle-up (jump)

 

MetCon:

A+B For Time – CAP16

A: 6 rounds

  • 12 Toes to Bar
  • 6 Power Clean, #155/105

B : 1 set

  • 100 Double Under