WOD
PH:
2-3x
Scapular Pull-up
Scapular Push-up
A:
rope turns
kip swings
dip + support
B:
Build to working weight deadlift (70%)
Skills
Spend 10mins practicing the transition and press out of the muscle-up.
RX: Metcon (Time)
4x
75 Double Unders
12 Deadlifts @70%
16 C2B Pull-ups
RX+: Metcon (Time)
4x
75 Double Unders
12 Deadlifts @70%
8 Muscle-up
O1: Metcon (Time)
4x
50-75 Double Unders
12 Deadlifts @70%
16 Ring Pull-ups
O2: Metcon (Time)
4x
50-150 Single Unders
9 Deadlifts
12 Rows