Use the beginning of class to use a thinner band for pull ups, get your first unassisted pull up, or even get your first muscle up!
Take the OHS’s from the ground by either snatching or cleaning it and putting it on your back to get in an OHS position. Progressions for muscle ups are pull ups and dips at either a 1:1 or 2:1 ratio. If you can do chest to bar pull ups, do them.
Cash out is a partner workout: sprint one length of the gym, do 5 burpees and sprint back. Tag your partner and they go! Do a total of 10 rounds (5 each)
10 min for pulling skill work: ring rows, pull ups, rope climbs, muscle ups
AMRAP in 10 minutes:
20 double unders
10 OHS, 115/75#
5 muscle ups
alternating rounds with a partner, for time:
10 rounds (total)
sprint ~40 ft. (length of gym)
sprint ~40 ft.