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)
Skill
10 min for pulling skill work: ring rows, pull ups, rope climbs, muscle ups
Conditioning
AMRAP in 10 minutes:
20 double unders
10 OHS, 115/75#
5 muscle ups
Cash Out
alternating rounds with a partner, for time:
10 rounds (total)
sprint ~40 ft. (length of gym)
5 burpees
sprint ~40 ft.
Mike D 4+3 75#
Tanya 5+22 25#
Roni 4+20 scale 60#
Jesse 5+20 scale 15#
Nate 3+37 scale 75#
Moog 3 scale 65#
Ryan 3 scale 75#
Russ 2+32 scale 75#
Trish 4 scale 30#
PH 4 75#
Sizzle 3+20 scale 75#
Gabe did work
Gerry 4+20 75 scale
John D 3+34 scale
Robin 3+20 45# scale
Matt 85 FS
Heath 3+20 55 scale
Megs 4+22 65#
Dustin 4+20 95#
Aileen 3+20
Stacey did work
Dinger 5+26 55#
Matt 4+10 65#
Edgar 5 scale
Grant 5+ 11 Rx
Pavan 3+ 18 65# scale
Courtney 5+56 15 scale
Shannon 5 scale
Molly 6+5 scale
Frank 3+ 35 95 scale