WARM UP – MOBILITY

2 Sets: Banded shoulder warmups + hollow and superman drills

5 Low ring false grip ring rows

5 Feet assisted ring dips

5 Feet on the ground ring muscle up transitions

5 Beat swings on high rings

Talk through MU progressions

WOD A

10 MIN MUSCLE-UPS

Choose your progression and complete within 10 mins…

A) EMOM x 10

Mins 1-5: 1-2 Strict Muscle-ups

Mins 6-10: 2-5 Kipping Muscle-ups

B) Every 60-90 secs x 5-8 sets

1-3 Kipping Muscle-ups

C) Complete 4-5 sets in 10 mins

3-5 Jumping or Banded MU’s / transitions

D) Complete 3-4 sets in 10 mins

8-10 Pull-ups

8-10 Dips

WOD B

ALL IN A DAY’S WERK

5 Rounds for time:

10 Handstand push-ups

20 Walking lunges

400m Run

– First round (and most rounds) of HSPU’s should be 1-2 sets, or bring progression/reps down.

– Bring HSPU’s down to 6-8 and lunges down to 12-16 as needed

ACCESSORY

2-3 Sets:

10 Straight arm lat push-downs w/ 4 sec negative

10-15 Banded face pulls

15-20 Banded tricep press-downs

– rest 60-90 secs –

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