Muscle Up Skills and Drills (15:00-25:00) Toenail Spot Muscle Up Position Drills 1) 3x1 Pull and Pause 2) 3x1 Pull and Pause, Transition to Low Dip, Transition Back and Pause 3) 3x1 Pull and Pause, Transition to Low Dip, Up to Support
WOD
40 Double Unders 18 Pull-ups 40 Double Unders 15 Pull-ups 40 Double Unders 12 Pull-ups 40 Double Unders 9 Pull-ups 40 Double Unders 6 Pull-up 40 Double Unders