Warm-up:
20x Leg swings each leg
10x Push-up
10x Air-plane bird-dogs :)
10x arch-hollow swings (on bar or rings if MUs today)
Skill:
10” Muscle-up practice
or
4xME kipping Pull-ups
If proficient at muscle-ups, then:
With a 10:00 running clock:
0:00-2:00
1xME UB set (take note of this number!)
3:00-8:00
4 UB muscle-ups EMOM, (5 total sets)
8:00-10:00
ME MU singles
Conditioning:
For reps:
5 rounds of:
:40 ME TTB (keep sets well below failure and go for true max reps)
:20 Rest
:40 ME Dual DB Thrusters 50/35#
:20 Rest
:40 ME 6" Target Burpees
:20 Rest
:40 ME DB Power Snatch 50/35#
:20 Rest
Cool down:
10x 90/90 breaths