1. Muscle up drills and progression
a, Strict Pull ups+ ring Dips
Use a band if needed
b. Seated muscle up to front support
c High Rings
Full Hang, arm fully extended
on band
2. Strength
Front Squat 5rm
3. Conditioning
7 RFT
3 Bar Muscle ups
15 KB Snatch 24/16kg
30 DU's
" CFE"
AMRAP 20
Run 500m
15 Back Squat from racks 60/40kg
Post weight/time/rounds/reps to comments
Keep moving forward
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