WARM UP: 

1 round at an easy pace

• 3 Wall Walks
• 20 PVC Pass Throughs
• 15 Air Squats
• 10 Box Jumps
• 10 Alternating Lunge Switch Jumps
• 200m Run

MUSCLE UP TRAINING:

Complete 3 Rounds of

• 15 Supinated Banded Lat Pulls
• Rest 60 sec between sets.

Strict Ring Muscle Ups

Take 20 minutes to work on Strict Ring Muscle Ups. Use a false grip and keep legs straight.  Pull the rings to the bottom of the ribs before you turn over. Use a band or spot if needed.

Complete 3 perfect rounds:

Use a 2.5-5lbs weight between hands and feet.

• 10 Hollow Lifts
• 10 Hollow Rocks
• 10 Second Hollow Hold

WOD:

Complete 3 Rounds for Time

• 7 (Right Leg) Single Leg Box Jumps (20”/14”)
• 7 Right Leg Pistols. Scale To Band Assisted Pistols Or Air Squats.
• 10 Second Single Arm Handstand Hold (Right Arm). Move Supporting Arm Further Away From Wall To Scale.
• 3 Wall Facing Handstand Push Ups. Scale To 3 Pike Push Ups.
• 7 (Left Leg) Single Leg Box Jumps
• 10 Left Leg Pistols
• 10 Sec Single Arm Handstand Hold (Left Arm)