Warm-up:
20x Leg swings each leg
10x Push-up
10x Air-plane bird-dogs :)
10x arch-hollow swings
Skill:
10” Muscle-up practice
OR
Rope Climb practice
OR
If proficient with 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 8 UB last week, go 3x4 UB)
20 seconds rest between sets, strict, even if you cannot complete the UB sets
3:00-8:00
4 UB muscle-ups EMOM, (5 total sets)
8:00-10:00
ME MU singles
Conditioning:
With a continuously running clock from 0:00 to 30:00:
0:00-10:00
For time:
75 Burpee box-jumps
150 Dubs
Rest remainder of 10:00, stop at 10:00 if you don't finish.
10:00-20:00
Run 1 mile, rest remainder of 10:00
20:00-30:00
10” AMRAP:
10 Deadlifts (135/95)
10 Push-ups