Skill 10 min

Muscle up transitions

Practice one or two parts of the muscle up movement

Push press 10 min

Take 10 min before metcon, work up to a heavy double push press for the day

METCON

AMRAP 17 Min

50 Wall balls 9/6kg

40 Kettlebell swings 24/16kg, American swing

30 Push press 50/38kg

20 Lateral burpees over bar

10 Bar muscle Ups

Level 1:

Level 2: RX

Level 3: 43/30kg, chest to bar pull ups

Level 4: WB 6/4kg, KB 20/16kg (lagom), 30/20kg push press, bar OR ring rows