Who will be working out today? Bob, Jeff, Mike, Lacey, Heather, Grace and me.

General Warm-Up
2 rounds
200m run
5 inchworms +up dog to down dog
10 PVC pass-throughs
10/10 dynamic calf stretch

Skill and Build-Up
Muscle-up Progression
10 ring rows to below chest
0:10/0:10 support hold + pause at bottom of support hold
10 muscle-up transitions with feet on ground
5 straight body muscle up transitions

3:00 muscle-up attempts or practice a variation

Toes to Ring Prep
10 swings on rings
5 knee raises on rings
5 toes to rings

Workout Prep
2 muscle-ups
4 toes to rings
200m run, easy

Optional
10 couch dips
10 abmat situps
10 tuck ups or v-ups

Workout
5 rounds for time
5 muscle-ups
10 toes to rings
200m run

Option
5 rounds for time – 17:43
15 box dips
20 v-ups (15 tuck ups)
200m run (1:30 bike)

Accessory Work
3 rounds not for time
10 ring rows, 0:03 pause at chest (15lb db set)
0:20 bar hang, supinated grip (0:20 overhead hold – 15 lb db set)
30 band pull aparts

Good work out – have a great day everyone!

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