Warm-up (No Measure)

Muscle up progression:

8 minute EMOM

10 sec support hold

5 sec eccentric

10 sec dip hold


4×3 muscle up transition
Muscle up transitions are from the pull to the bottom of the dip. Its all about speed! Look up at the ceiling then a quick transition over top of the rings. You must false grip. Heels should be on the ground, quick transition over the rings, finish with the dip on each rep. This is just practice.

Metcon (Time)

4 rounds:

90′ OH walking lunge (45/25)

90′ burpee broad jump

Cool down

Partner glute ham raises 3×8

Toe touches between sets 3×20


Comments are closed