Warm Up:
1 set:
10 sit-ups
10 push-ups
10 DB deadlift
1 set:
10 sit-ups
5-10 piked push-ups
10 DB deadlift + shrug
1 set:
10 sit-ups
:30 handstand hold
10 DB hang power clean
1 set:
10 sit-ups
5 handstand push-ups
10 DB power clean
Specific Warm-Up:
Muscle-Up Progressions
WOD:
AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 DB power cleans (35/50 lb)
Intermediate:
AMRAP 20:
2 chest-to-bar pull-ups
4 piked push-ups
8 DB power cleans (20/35 lb)
Beginner:
AMRAP 20:
2 low-ring muscle-up transitions
4 push-ups
8 DB power cleans (10/15 lb)
Movement scaling options:
Muscle-up: Increase the difficulty of the muscle-up transition, strict pull-ups, ring rows
HSPU: Handstand push-ups to 1-2 ab-mats, negatives, piked push-ups
DB power cleans: Load, DB hang power cleans
Partner Option:
AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 DB power cleans (35/50 lb)
– 1 partner working, 1 partner resting
Cool down:
3 sets:
10 ATY raises
:30 reach, roll, and lift