A. Muscle up Progression

    3 RNFT, complete all 3 movements in succession:

     1-3 Strict Muscle-up

     3-6 Kipping Muscle-up

     3-6 Horizontal Hips

     3-6 Kipping Hollow Body Positions

     *Goal is to stay on the rings for the entirety of all 4 movements.



B. Power Output

     5 Rounds of 45 second AMRAPS:

     5 Squat Clean Thruster (Cluster), 155/105

     5 Toes to Bar

     ME Burpees

     ~Rest 4 min~

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