PreHab: Scap Push-up, Scap Pull-up
Warm-up: Push-up Variations, Squat Variations, Kip Swings, Dip Support
Skill Strength: 3x
3.2.1.
Pull-ups (strict, c2b, weighted, L-hold)
Dips
Spend 10mins working on Muscle-up Transition
WOD:
Rx: EMOM for 10mins
7 Pull-ups
7 Burpees
Rx+: EMOM for 10mins
4 Muscle-ups
7 Burpees
Option 1: EMOM for 10mins
5 Assisted Pull-ups
5 Burpees
Option 2: EMOM for 10mins
5 Ring Rows or Jumping Pull-ups
5 Burpees