Skill training; transitions MU

21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squats

Men 32 kg KB
Women 24 kg KB

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Scaling this WOD:

Allow for practice of high skill gymnastics and weightlifting movements. The goal is to complete this workout in less than 15 minutes.

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Beginner:

21-15-9 reps for time of:
Muscle-up transitions
Single-arm overhead squats

Men 16 kg
Women 12 kg

Practice the skill of the muscle-up with the transition drills. Once you are through the rings, experiment with using less assistance from the legs to press out of the dip. Watch The Single Dumbbell Overhead Sq