Use time in the beginning of class to do some muscle-up drills. To scale, think about what would challenge you in terms of a pull-up + dip combo. Ring pull-ups, banded pull-ups, kipping, ring rows, etc. are all options for the pull-up and then ring dips, assisted ring dips, parallette dips, and push-ups can all be used for the dip portion. Most people should use a ratio of either 2:1 or 1:1 when substituting movements. (e.g. someone who is proficient at kipping pull-ups, but doesn’t have a muscle-up may want to do 14 pull-ups per round or 7 ring pull-ups which are typically harder)
Time cap: 30 minutes
5 rounds for time:
400m run
7 muscle-ups
28 air squats
