10min Muscle-up – Spend 10min working on Muscle-up skills and transitions

If you already have muscle-ups work on NON-kipping ones. If you do not have them & can perform dead hang pull-ups & ring dips, work on the transition. If you don’t your pull-up or dip game together, you guessed it, work on that.


EMOM for 15min

10 Air Squats

50yd Shuttle Run

Shuttle Run = sprint 25 yards, touch and sprint 25 yards

– Scaling will be 5 Air Squats, 25yd Sprint

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