OVERVIEW

Today we’ll spend time working on some skills. Depending on your goals, you can choose to continue with the Pull-up strength or practice Muscle up transitions. Either way, we’ll get plenty of pulling work to build strong, stable shoulders. We finish the day with a couplet of jump rope and sit-ups. We’ll be looking for a max of 90 seconds on each movement before reducing repetitions in order to keep us moving quickly between them.

WARM-UP

Mobility

• Forearm mash x 60s each side

• Lat roll x 60s each side

• Down Dog with calf stretch x 60s

• Banded shoulder distraction x 60s each

Activation x 3-5 rounds

• 10 Scap Pull-ups

• 10 Knee raises

• 10 Jumping jacks

STRENGTH/SKILL

Muscle Ups & Pull-ups

• Pull-up work - 3x5 + Amrap

• Muscle Ups - False grip and transitions

WOD

Amrap 10:

100 DUs

30 Sit-ups

COOL DOWN

Calf stretch

Extensions