SKILL
Muscle Up Workshop:
20 mins Instruction/Drills
 
Proficient athletes perform…
Round 1: 5 Ring Muscle Up + 100 DU
Round 2: 4 Ring Muscle Up + 80 DU
Round 3: 3 Ring Muscle Up + 60 DU
Round 4: 2 Ring Muscle Up + 40 DU
 
Rest as needed between rounds (20′ Cap)
 
WOD:
“Nate”
20 Min AMRAP
2 Muscle Ups
4 HSPU
8 American KB Swings 70/55