Skill Work

Muscle Up Progression

Hang rings on the rig. You should be able to sit on your knees with your arms extended straight overhead (scale: butt on your ankles).  Using false grip, pull yourself up and work the transition into a dip.  Your weight is on your toes, so you control how much work you do with your arms.  Move the rings up higher until you are able to transition to a strict muscle up.  (This will not happen overnight, but this is what you should be working to build towards your first MU!)

WOD

5 RFT

5 Muscle Ups (use your scale from the skill work)

10 Power cleans (135/95)

Run 200m

Stagger the start time if we don’t have enough rings for everybody.