MONDAY

Muscle-ups are a tricky and elusive skill skill for many of us to get. Today skill sessions concentrated on the transition from pull-up to dip. Newcomer Sean Combs hit his first muscle up today and was knocking them out for reps during the workout!!! Very impressive stuff!

SKILL
10 minute cap
Press 1-1-1-1-1-1-1
superset…
Muscle-up transition on low rings 3-3-3-3-3-3-3

WOD
5 rounds
1:00 minute stations
Dumbbells Push press or push jerk (45/35/30/25)
Air Squat
Muscle ups
Rest

SCORE= max reps
*athletes work for 3:00 minutes straight, then rest for 1:00 minute (similar to Fight Gone Bad)