Muscle Up Mobilizing:

Flexion with Internal Rotation

Skill Transfer External Rotation

Band Wind Up

Unglue Glutes

MOD: Ring Dips/Muscle Up Progression

Ring Dips: 5-3-3-2-1 Consistent Dips- No break- Full ROM

Low Ring Progression: 3-3-3-1-1

Low Ring Push Outs: 2-2-2-2-2

Full Muscle Up Attempts: 3-2-1

WOD: “Helen” 3 RFT

400m Run

21 KB (53/35)

12 Pullups