Warm Up
Mobility
3 rounds :
10 rotations ext –15 scap pull-20 sec ring support hold
Skill
Strict muscle up
Met Con
For time:
10 strict muscle-ups in AFSAP
100-ft. handstand walk in AFSAP
10 strict muscle-ups in AFSAP
Each time you break, stop and L-sit from the floor for 20 seconds.
End Of The Wod
AMRAP 5’
Max reps burpees !!!