Skill
Muscle-up (2-2-2-2)
8 minutes to complete.
Work on strict muscle ups. Use bands on low rings to work on transition and push out of the dip. Do not use the hips or kip.
Metcon
AMRAP 10 Minutes:
5 Front Squats 155/105
3 Muscle Ups
Front squats are from the ground.
Scale muscle ups accordingly.
