-Warm Up-


3 sets


10 banded pull-aparts

10 banded W’s

10 shoulder openers

:05 bottom of dip hold

:05 top of pull-up hold (inverted row)


-Strength/Skill-


SKILL


4 sets


3 swing to kip pull-ups


3 ring muscle up hip Kip drill


3 kipping ring dips


Then


STRENGTH


  • Muscle ups (4 sets)
  • mods can do box assisted muscle ups (4 sets of 2)


      2-2-2 - max reps


  • Strict muscle up (use a band if needed)
  • mod to toe nail strict muscle ups


          1-1-1-1-1-1


-WOD-


4 RFT


200m run

12 hang power snatches

6 bar Muscle Ups