Tuesday February 25th

Warm-up
400m run /  500m row
10 Pass thru w/ PVC
10 OHS w/ PVC
10 Around the world w/ PVC
10 PVC Shoulder press
10 Air Squats
10 Pull ups
10 Ring Dips
Group Muscle Up Progression

Strength
Shoulder Press
5-5-3-Max-3-5-5
55%/5, 65%/5, 75%/3, 85% max reps, then back down

Shoulder Press

Metcon
5 RFT
400m Run
21 Back squat (135/95)
7 Muscle ups

If an athlete cannot perform a muscle-up, the scaling options are 3/1 muscle-up progressions or 3/1 pull ups and ring dips.

Back Squat
This video is somewhat lengthy, but the muscle up is complex
Chris Spealler muscle up efficiency