1. Warm up:
2. Skills
Muscle Up Progressions
3. Strength
Handstand
3 x 45s Face-the-Wall Holds - 90 secs rest between attempts
4. WOD
For time
Muscle-Up 5,4,3,2,1
Burpee 10, 15, 20, 25, 30
Run 100m, 200m, 300m, 400m, 500m
Double Unders 20, 25, 30, 35, 40
*Eg. 5xMuscle Up, 10x Burpee, 100m run, 20 x Du,
4 x Muscle Up, 15x Burpee, 200m run etc...
Recovery- Tricep Stretch