WARM UP:

Complete 2 Rounds At An Easy Pace:

• 1 Minute Single Unders
• 1 Minute Row
• 1 Minute Walking Lunge
• 2 Wall Walks

MUSCLE UP TRAINING:

• Complete 3 Sets of 10  Kneeling Lat Pulls. Rest 1 Minute Between Sets.
• Complete 2 Sets of 5 Perfect Big Hollow/Arch Kips On Bar
• Complete 2 Sets of 5Perfect Big Hollow/Arch Kips On Rings
• Complete 5 Sets of 8 Strict Tempo Bar Pull Up 2 Second Pause On Top, 3 Second Descent. Rest 2 Minutes Between Sets. Use Band If Needed.
• Complete 3 Sets of 1 Min Chinese Plank, Rest 1 Minute.

WOD:

Complete As Many Rounds as Possible in 15 minutes of:

• 500m Row
• 20 Alternating Pistols. Scale To Band Assisted Pistols Or Air Squats.
• 20 Box Jump Overs
• 50 Foot Handstand Walk. Scale To 4 Wall Walks.