L' in Out

Pre:
MWOD: Hips/Achilles/Shoulders -Band Distraction
Muscle-Up progressions
Handstands-Rings, Floor

WOD:
20 min. Muscle-Up technique: The Hands out in the bottom and the L from support. 2-3 reps per attempts, 6 attempts.

Post: LAX ball smash

Notes: pretty hard stuff