5 Bottom-up KB Press each side
10 Iron Cross Rotations
False Grip Progressions
3-5 Sets of:
5 Strict Handstand Push-ups (wall facing)
5 Strict Muscle-ups
HSPU – Use 1 abmat to decrease range of motion or sit down with legs out straight and perform a set of 7 Dumbbell Press
Muscle-up – If you can, perform 1 or 2 strict reps and finish the remainder of the set with kipping. Otherwise you will work through banded/feet assisted transitions with an optional dip.
This will definitely test to see where your gymnastic level is at.
60 Wall Balls 20#/14#
10 minute cap on workout.
If muscle-ups aren’t quite at the ability for 20 reps in a row, please scale down to 20 Burpee Bar Touches.
30 minute light Assault Bike ride.