2.3.15

Warm-up

500m Row or 400m Run

Then

3 Rounds

5 YTW

5 Lat Pullups

10 Arm Circles

5 Kip Swings

Mobility

Lats

Strength/Skill

Muscle Up work

Practice “Toe Nail Transition”

7×1 Muscle Up Negative (Preform with as much control as possible, lower to rings place toes on ground transition through and to kneeling)

*If time available, then perform 6×3 Ring Pull-ups

Muscle Ups then perform the following

3 Rounds:

60 DU

10 Muscle-Ups

METCON

8 R.F.T.

6 Power Snatch (115/75)

6 Burpees

6 Ring Dips