Skill

5 x Max Effort Sets of Muscle Ups

If you’re new to muscle ups use a band, box or jump into the transition for assistance.  

WOD

“Cindy”

Complete as many rounds in 20 minutes as you can of: 
5 Pull-ups 
10 Push-ups
15 Squats

OR

“Mary” 

Complete as many rounds in 20 minutes as you can of: 
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups