Pre:
20 min. work on...
Mobility/Muscle-Up progressions/Handstands/KB Swings @22kg/Ring Bear Complex
WOD:
In the 1st min. perform 1 Muscle-Up, 2nd min. 2 Muscle-Ups, 3rd min. 3 Muscle-Ups.....
until you cannot finish the prescribed reps in that given minute.
Post:
For technique...
Every 2 min. Do 3 L-Hang Pull-Ups on rings for 9 sets...regress if necessary
Get a little mobility after :)
Sam: 1st round strict w/6kg!!! then normal-4 rounds 4 reps -14 total MUs
Matt: Normal :) 5 rounds 2 reps-17 total MUs
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