09.13.2022

Warm Up
3 rounds
50 single unders
20 band pull aparts
10 single arm DB Cuban press each side



Mobility https://www.instagram.com/p/CHn3VoLHd-2/
small plates
10 reps of each in a bent over position
A. external rotate + overhead
B. thumbs up letter I
C. palms down letter I





Skill: muscle ups
Check out my google doc for several drills on strict, kip or muscle up https://docs.google.com/document/d/1hufByUhXa2WCVXrqQ-dd8uIRmjNvE5s8v87cDq25EMU/edit?usp=sharing

Work through drills and 2 sets of 10 strict pull ups



WOD
"For Real?"

10:00 AMRAP
2 muscle ups or chest to bars or strict pull ups
10 deadlifts 155/105 135/95 115/75
200m run