15 min to work on:
Muscle Up technique. Bar MU, Ring MU, swings and transition work. If you have both work on Strict MU. If you have Strict and Kipping, do 30 MU (ring or bar) for time.
**PI Sub: Work on kipping swing technique for pull-up, superman, hollow body etc.
For time: (15m CAP)
45 Burpees to target (6″ above outstretched hand)
30 Back Squats (245/165)
15 Front Squats (same weight)
45 Bar Facing Burpees
**barbell comes from ground.
**PI Subs: Half Burpees, Back and Front Squats from the rack.