Muscle-up skill work – false grip, transitions from floor for beginners or progressions from hanging rings for intermediate athletes (10-12 minutes)

WOD:

6 Min – 5 Slamball, max ascending ladder of muscle-ups (ex. 5 Slamball, 1 m/u, 5 slamball, 2 m/u, etc.)

2 Min Rest:

6 Minutes of: 30 sec on, 30 sec off Erg Sprints

 


Back Squat-10, 8, 8 at 65%, 70%, 75% (2 min rest between sets)

WOD:
10 min AMRAP of:
6 Weighted Bulgarian Split Squats (each leg) *May use KBs or DBs
8 Ring Rows
10 Burpees
12 Abmat Sit Ups

>3 months:
6 step back lunges
8 ring rows
8 burpees
10 Abmat Sit-Ups