15:00 Muscle Up Skill and Technique Practice
*This should just be skill work for the muscle up for 15 minutes. That might mean some transition practice, an emom of 1 mu attempt, some dips and some pulls, or whatever the coach and you decide on practicing. This can also be an emom of one good unbroken set of muscle ups to accumulate volume. Pick a rep range that you won’t go to failure with.
For Time:
500m Row
21-15-9 STOH @135/95lbs
150ft DB or KB Farmers Carry @70/53lbs (length from rig to rig is 50ft)
7 Muscle Ups