MUSCLE UP
TECH
20 Banded Strict Muscle ups
*Not all in a row, choose a weight you can complete 6-12 with perfect technique and accumulate the 20 reps.
CONDITIONING
4 sets of 3 Muscle ups
GYMNASTIC CONDITIONING
3 rounds for time of:
4 Rope Climbs (2 Leg less)
2 minutes seconds rest
WOD
15 - (slow) Wall Squats
Then 5 rounds of:
5 Handstand Push ups (Strict if possible)
15 Sit ups
30 Walking Lunge Steps - 15/10kg Plate
Then 15 (slow) Wall Squats
Time Cap: 15 minutes