180307 ~ MU Transitions!

What does The Dave Castro have in store for us this week?! Will we see the return of gymnastics movements?  HSPU, PU, MU?  Last year we took a break from the Ring MU.....will we see it's return this year?

Today...we focus on the pieces of the elusive MU...if you are close, the time is now! If you are working on the fundamentals, then focus on the baby steps, and make this your 2018 Goal!

Skill:

20 Min Muscle Up Tutorial

Min 0 – 3: EMOM 10 Ring Rows

Min 4-6: EMOM 10 Ring Dips

Min 7-10: EMOM 5-10 Beat Swings on Rings

Min 10-20: MU Transitions/MU’s

Conditioning:

The Motivator

10 min AMRAP

6 Hang Power Clean (135/95#)

6 Front Rack Lunges (135/95#)

**Every time bar is dropped: 1 Sled Push (135/95#)**

 Score: Total Reps

Cash Out:

5 Rnds

1 Turf Length Seated Sled Pull (Increase Weight each rnd)

25 Hollow Rocks

 15 Hollow Rock Rolls

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