08.17.19

Skill Work

15:00 Muscle Up Skill Work

-tier 1: accumulate 15 paused transitions

-tier 2: accumulate 10 banded transitions + 20 kipping hips to rings

-tier 3: accumulate 5-8 strict muscle ups (use partner assist if needed)

Conditioning

3 Rounds For Time-

400 Meter Run
20 1A DB Hang Clean and Jerks (50/35) (switch every 5)
15 Pull-ups

RX+ 8/5 Muscle Ups

*16:00 Time Cap