Muscle Up Progression• 3 Sets: False Grip Pull-Up Hangs (hang at bottom 10 – 30 seconds)
• 8 Sets: 3 Baby Muscle Ups at a slow speed
or
if you have a MU, In 15 minutes perform weighted pull ups 5-4-3-2-1, working up to a heavy single.
+
3 RFT:
500m Run (1st fire hydrant)
30 WB 20/14
