Today’s skill is a basic gymnastic movement known as the “muscle-up”. The muscle-up is a skill that is essentially a pull-up followed by a dip. It is used to take yourself from below a sets of rings or bar to above a set of rings or bar. Many can do a pull-up, and many can do a dip, but transitioning between the two takes a certain level of strength and coordination.

Warmup
Row 500M
PVC Shoulder Mobility

3 rounds
10 RKC hardstyle kettlebell swings
10 dead hang Pullups
1 Kettlebell Turkish Getup per side
Cossack Stretch

Skill
Muscle up

Power
5×4 Snatch (75%)

Skill
120 seconds total time in position
L-sit