Warm-up:
20x Leg swings each leg
10x Push-up + Downward Dog
10x Air-plane bird-dogs
10x arch-hollow swings
Skill:
10” Muscle-up practice
OR
Rope Climbs practice
If proficient at muscle-ups:
With a 10:00 running clock:
0:00-3:00
3 UB sets of half your ME set from last week (i.e. if you hit 8UB last week, go 3x4 UB)
30 seconds rest between sets
3:00-6:00
4 UB muscle-ups EMOM, (4 total sets)
7:00-10:00
3” AMRAP of:
2 UB MU
Conditioning:
10” AMRAP:
20 WBS (30/20)
10 Chest-to-bar Pull-ups
rest 5 minutes
15” AMRAP:
50’ Handstand walk (or Bear crawl 100’)
15 Burpees
30 Single-leg squats (or 30 Air-squats)