Sunday, 2/19

Warm Up
4 Rounds
4 Hanging Scap Retractions
4 Squat to Bootstrappers
4 Spider Lunge w/ reach up
4 Plank to Squat

1 Minute self Bully stretch/side

Met Con (10 Min)
4 Min Burpees
3 Min Pull Ups
2 min DB Hang Squat Cleans (M:50/30, W: 35/20)
1 Min DB Thrusters

Skill
Muscle up progression (12 Minute cap-Everyone goes through this)
2x 6-8 False Grip Ring Row + 5 Kip to Hip bridge
2x 5 Pull to Hips on Bands
2x 2-3 Band assisted MU Transitions

For those WITH MUs:
Skill:
3 x2-3 Kip Swings on Rings

Met Con:
6 Rounds:
:30 Max Muscle Ups
1:30 Rest

For those WITHOUT MUs:
Skill;
3×1-2 Band assisted MU Transitions

Met Con
4 Rounds
:30 Max Ring Dips (scale to Band assisted or max support on rings)
:30 Rest
:30 OH Plate Sit Ups
:30 Rest
:30 Hollow Rocks
:30 Rest