Today we will continue our focus on the muscle up skill development. For some of this will be focusing on continuing to develop the strength to perform and control the movement. For other it may mean working on the transitions or stringing reps together. For the workout today, we have big rep numbers on all the movements. This will require everyone to find a good rep scheme on all movement right from the get go. You may want to start off conservatively in the first round to feel the movements out. This will be a grinder today so settle in and do work.


ON a 10:00 RUNNING CLOCK… Muscle-Up Skill Development

Beginner – Transition Drills

Intermediate – High Ring Drills

Advanced – Mult. Reps or Strict Work



50/40 Cal Bike

50 Wall Ball (20/14)|(14/10)

10 Ring Muscle-Ups