Muscle Up Progression
- Bar/Ring MU attempts
- MUT 3x3
- Ring Row/Ring Dips- 3-3-1-1-1
- Toe to Ring 3x3
- Ring Cast swing x 3
- Ring Picaboo swing x 3
- Low Bar Hollow Swing x 3
- Low Bar Tab Swing x 3
- High Bar Air chair x 3

AMRAP 14
1 Muscle Up
2 Front squat 185/125
3 Back squat 185/125

For time
4 rounds of

20 ALTERNATING DUMBBELL FLOOR PRESS 50s/35s
https://youtu.be/iug7nscPFuk
15 SEATED REAR DELT FLYS LIGHT DB
https://youtu.be/DSJSUTISAjI
10 SIDE PLANK WIND MILL
https://youtu.be/AdqLhzf8AWo

For time
21-18-15-12-9-6-3 reps of
SINGLE ARM KB SWINGS
HAND RELEASE PUSH-UP
AIR SQUAT