Pull-Up/MU Progressions & Skill Work
5 sets – pull movement
5 sets – push movement
Individualized drill for gymnastics development
Muscle-ups (5 sets of 1-3 strict MUs)
Metcon (4 Rounds for reps)
4 Rounds of:
1 minute Max Ball Slams
1 minute Max Push-Ups
1 minute Max Toes to Bar
*Rest 1 minute between Rounds
Record total reps for each 3-minute round of work; goal is to stay consistent or increase reps across 4 Rounds