Level 1-2
Skill - Muscle up Progressions
WOD - Not For Time
Partition as needed but perform a Total of 150 reps
Ring dips
Strict Pull ups
HSPU
Pistol Squats
GHD Sit ups
Level 3
Strength - Muscle ups
WOD - 3Rounds Not For Time
20 HSPU Strict
20 Strict Chin ups
20 Pistols each leg
20 Ring Dips Strict
20 GHD Sit ups Weighted
Girls Perform 15 Reps of each movement
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