Skill:Â Muscle-up Practice
Work on pull-ups, ring dips, the transition, or any component of the muscle-up that is keeping you from getting your first!
Five rounds for time of:
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups
If you can’t do muscle-ups substitute 3 pull-ups/ assisted pull-ups/ jumping pull-ups and 3 ring dips/Â push-ups for each muscle-up.Â The key is to keep moving.