Muscle up work in stations- stay where you need the most workring dips transition drills with feet on ground transition drills with feet on box banded transitions **if you have muscle ups, work on 1-2 reps every minute








3 RDS every 5:00 AMRAP with 2:00 rest 5 Front squats- pick a heavy unbroken set 5 KB swing to overhead- similar to snatch movement 5 Pull ups 10 Overhead med ball throw to wall