Today’s workout will be focused on improving the muscle up skill. After a longer warm-up to hopefully get you a bit sweaty, we will spend some time working through a progression for the muscle-up. For individuals that currently have the muscle up, this will be an opportunity to improve your efficiency and get you warmed up for the workout. For others that have demonstrated the strength to perform a muscle up, we can hopefully get you closer to performing your first rep in the movement. The workout is long. It will require a steady pace in the beginning, hopefully picking up pace towards the end. This will get a bit grippy so use the lunges as an opportunity to give your arms and hands a break.

WORKOUT 

AMRAP x 18 MINUTES
6 Ring Muscle-Ups
18 DB Hang Power Cleans (50/35)|(35/20)
36 Forward Lunges

(Score is Rounds + Reps)