Warm Up
Mobility
3 Rounds
10 Shoulders Dislocation
10 Wrists Extension
10 Ring Row with grip muscle up
10 Push Ups
Skill
Work of transition ( Muscle Up)
5 Rounds
20’’ On / 40’’
Met Con
5 rounds for reps of:
2 minutes of strict muscle-ups
3 minutes of rest
End Of The Met Con
Amrap 4´
Max Bar touch burpee