Warm Up
Stretch and mobilize lats and shoulders

30 cal row OR 30cal bike

3 rounds
10 PVC OHS
1 Length bear crawl
10 Push ups

Strength
3×8 False grip Ring rows/Pull ups
Skill
Skills (If can do RMU go through skills also)

– Row to transition x 10 (or until efficient)
– High dip to transition x10 (or until efficient)
*Descend from a high dip position into a reverse MU transition
slide into false grip by putting knuckles together this must be slow and controlled
– Jumping transition to dip x10 (or until efficient)
– Partner assisted Strict MU
*Start in a stiff hollow position then have your partner psuh your body up as you pull
yourself into a muscle up

Metcon
CF.18.09.06
EMOM 15
1. 7 Sandbag squats
2. 1 RMU – 6 ring dips (1 strict pull up – 10 box dips)
3. ME Toes to bar