Thursday, March 6

Warm-Up
3 Rounds of
5 hanging scap retractions
10 squats
10 hip bridges
10 hollow rocks

Skill – Muscle Ups

Part 1
2 Rounds of
10 False Grip Ring Row
5 Kip-to-Hip Bridge

Part 2
3 Rounds of
2-3 Band Assisted MU Transitions
(Everyone must do at least 1 set of band assisted transitions)
-OR-
2-3 Kipping MU Transition from Floor
(ONLY IF you can complete Band Assisted Transitions with a light band)
-OR-
Kip Swing on Rings
(ONLY IF you have a Muscle Up)

Met-Con

Version 1 (Non Muscle-Up)

3 Rounds of
1 minute max Band Assisted Muscle Ups
1 minute Rest
1 minute max KB Swings
1 minute Rest
1 minute max OH Plate Lunges
1 minute Rest

OR

Version 2 (Muscle-Ups)

3 Rounds of
1 minute max Muscle ups
1 minute Rest
1 minute max KB Swings
1 minute Rest
1 minute max OH Plate Lunges
1 minute Rest