2nd week in a row + a change in program

Switching it up a bit this week in comparison to our past few months only because we have a ton of stuff on the program to get through by saturday.. SO..

Heavy singles again today. But.. 2nd tuesday in a row of muscle up progressions.. with 4 first time muscle ups last week, I believe we can refine our technique a bit more and potentially get a few more first timers this week with some transition work on the floor.

Todays WOD

WarmUp

-Lax on wall for 2 mins
- 2 rounds / 3 min
10 second dead hang
15 good mornings
20 toe touches

right in to - 10 mins

A.) Muscle Up Progression

-Ring Control Kips
- Ring transitions on floor

Not a large focus today but the transition from pullup to dip is where most people get stuck. so we're going to emphasize that part of the muscle up today and not spend a ton of time doing so.. Just trying to see this difficult movement more frequently

.B.) Deadlift 5x1

Focus on pace through these lifts. They should all be at 90% of 1rm. but look not to rest much more than 2 minutes in between sets. get warmed up and get after it.

C.) 2 rounds for max reps

3 min AMRAP
500m row
ME sit ups

3 min rest

3 min AMRAP
300m suicide (200m +100m)
ME sit ups

3 min rest

* on 2nd round. same format, replace movement with ME pushups.

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