Warm-Up: Forward/backward arm circles, shoulder pass throughs, close grip bar hang 3 sets of 10secs, 20 box jumps, 10: squats, push-ups, sit-ups
If you don’t have a muscle up yet work on the transition, ring supports, ring dips, ring pull-ups or any other components of the movement that are giving you trouble.
3 Rounds for time:
10 Muscle ups
30 GHD sit-ups
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