WARM UP

400 m run

Line drills

Fence drills

6 to 1

Squats and pushups

SKILL

Muscle Up Work:

Split into 2 groups

1. Muscle up practice

– Full height

– Jumping

No Bands

2. Ring dip progressions

– Hold

– Negative

– Catches

– Strict/Kip

No Bands

WOD

“Nate”

20min AMRAP

2 Muscle ups (2 CTB + 2 Ring Dip w/ Progression)

4 HSPU

8 KBS (32/24)