A. Muscle up drills: Barbell or rings. 

Rotator cuff warm up 

Scap pull ups 

Hand positioning / thumb placement 

Below is a check list you’ll work through with a coach! 

Strict pull ups 

Strict Chest to bar pull ups 

Low ring turnovers 

Low ring dips 

Big kips 

Banded muscle ups 

Jumping box muscle ups 

Note: Straight arms should be applied with bar muscle ups if you’re confident with the movement but struggle with an early pull you can work on this during this session! (a lot of people do this)

B. 5 rounds for time: 

15 wall balls 

12 KBS (24/16)