Muscle up/Pull up progression

** Work toward the first MU if you don't have them.
  Work on Kipping pull up if you don't haver it

AMRAP 10
20 GHD sit up or 20 Weighted Sit up 50/35
10 Burpee pull up

For time,
12 DB MILITARY PRESS
(Use a moderately challenging weight.)
https://youtu.be/bIR3vNsCuN0
10 ROCK RAISES
(Use a light - moderately challenging weight.)
https://youtu.be/3VcKaXpzqRo

For time and distance

3 min Run for distance
50 Air squat
3 min Run for distance
40 Air squat
3 min Run for distance
30 Air squat
3 min Run for distance
20 Air squat
3 min Run for distance
10 Air squat