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)