Running Out of Time

SKILL/STRENGTH – Muscle Up Program

Pull

1. All Levels: 3x max Chin-up on bar (rest appropriately)

Push

1. Advanced: 3×10 Strict ring dip

2. Intermediate: 3×5 strict ring dip + 5 kipping ring dip

3. Beginner: 3×5 Ring dip

Technique

1. 3×8 low ring transition with feet one foot in front of rings without dip completion

REVIEW STANDARDS FOR THRUSTERS AND PULLUPS.

METCON – 12-min AMRAP

20 Thrusters

200m Run

10 CTB

100m Run

L1: 115/85, 10 Unbroken CTB

L2: 95/65, 10 CTB

L3: 75/55, 10 Kipping Pull-ups

L4: DB Thrusters,10 Jumping Pull-ups