May 4, 2023

Warm up

2 minutes

Swimmers

Then 2 rds

60 seconds lunge and reach

60 seconds crab walk position hip raises (they will be making themselves into a table top)

Skill

Muscle up

3 rds

5 pull ups

5 dips

Then

muscle progression and practice along with deadlift warm up

Workout

Amrap 13

1 Muscle up

2 Deadlift

3 Wall walks