Warm up

Fish game



20 minutes

Muscle up

Progressions for today

3-5 false grip ring rows

3-5 seated muscle ups (rings on bands)

3-5 banded muscle up transitions

3-5 ring supports 5-8 seconds

3-5 ring dip with support

3-5 jumping muscle ups

3-5 muscle ups


20 minutes

Max meter row

Every 5 minutes perform (0/5/10/15)

4 muscle ups

8 burpee bar hops

12 hang power cleans

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