Skill:
Muscle up drills
1) swing
2) pull
3) static top of dip hold
4)strict from ground
WOD-
For time:
50 Wall Balls, 20/14 lbs
5 Muscle-ups
40 Wall Balls
4 Muscle-ups
30 Wall Balls
3 Muscle-ups
20 Wall Balls
10 Muscle-ups
10 Wall Balls
1 Muscle-up
Scale for mu =
1-Strict pull up + dips (5+5: 4+4: 3+3 etc)
2) Ring rows + dips (10+5:8+5:6+5 etc)
3) scaled mu from ground (5-4-3-2-1)