A: Skill development/practice
15:00 Muscle-up progression review and practice of the transition skill set
then…
those with: EOM10 x3-5 muscle-ups, last set max reps unbroken
those without: OTM10 x3-5 pull-ups + x3-5 matador dips
B: Mobility
15:00 to improve yourself or add to your toolbox
C: MetCon – CAP12
90 double unders
21 KB snatch L #53/35
21 toes to rings
21 KB snatch R #53/35
60 double unders
15 KB snatch L
15 toes to rings
15 KB snatch R
30 double unders
9 KB snatch L
9 toes to rings
9 KB snatch R