WARM UP
5 minutes of head to toe joint prep
A1. ostrich x 1 length
A2. 30-60 sec passive hang
A3. trap 3 stick raises in supinated grip x 10 reps plus 10 sec hold
A4. diagonal stretch x 5/side
A. Muscle up skill work x 5 sets for everyone. If you are advanced or intermediate rest 2-3 min. Everyone else rest 100 sec
Advanced: if you have strict muscle ups please do 1-5 reps
Intermediate: if you have kipping muscle ups, but not strict muscle ups, please do 3 reps with a spot.
Beginner 1: 5-7 kips (focus on a tight body line) plus 3 strict chin ups or pull ups @ 30x1
Beginner 2: 30 sec false grip hold plus 3 strict chin ups or pull ups @ 30x1
Beginner 3: passive hang for 30-60 sec on bar plus 5 ring rows @ 51x1
B. 3 Rounds for Time:
400 meter run
3 snatches 105/155 lbs
15 kipping hspu
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