Warm Up:2:00 row/bike 100 single unders PVC muscle cleans x 10 PVC push press x 10 Inchworm hands out to plank, rotate right arm out to overhead, back to plank, rotate left arm out to overhead, back to plank then walk hands back to feet. x 15 reps Mobility: band face pulls x 10- 15 reps with thin band on the rig, grab band with both hands, elbows just at or a bit higher then shoulders. Pull and to forehead. Pause, then release slowly
reverse pull warm up with band on rig x 20 Tie band on rig and start with both arms overhead. Face the rig and pull back slightly with your arms.
band pull aparts horizontal and overhead x 10 each
Skill: muscle up and pull up skill work: 10:00 on drills Muscle up drills to practice: Pop swing: https://www.youtube.com/watch?v=oaIGWljKqHc&feature=youtu.be Band assisted transition on low rings: take a band across the low rings and sit on it. With legs out in front, initiate the hip drive and the throw Feet on box with low rings: same as above but elevate your feet and then pull yourself high and fast and throw your chest and shoulders through.
Pull up drills to practice: Ring rows at different elevations Negatives Active hanging from the bar For kip practice: pause at hollow, neutral, arch and neutral 3 kip swings + 1 pull up + 3 kips swings
Then... 6:00 EMOM 1-2 muscle ups every minute OR 2-4 of your hardest pull ups every minute
WOD: 3 RFT 400m row 6 hspu 8 hang power cleans 135/95 or 115/75 or 95/65 10 S2OH