Come and get ready for a fast Met-Con today. Hit a 1K row, then immediately move to a mostly body-weight triplet counting rounds and reps. Once we’ve broken down and recovered, we’ll spend 20 minutes today focusing on learning movement. Where are you in your Muscle Up progression? What’s holding you back?  Choose your area of weakness and dedicate time to improving.

AMRAP in 12
Row 1 K
Then in remaining Time

20 Overhead Squats (45/33)
20 Sit-ups
20 Push-ups

Spend 20 Minutes working on Muscle Up Progressions.

Pulling Strength – Pull-ups, Bent Over Rows
Kipping – Kip drills / hips to Rings / long hallow, arch
Skills, MU Transition, Kipping dips, JMU
Proficiency – Accumulate 30 Ring Muscle Ups