WOD 13.12.16
Muscle Up Progressions:
3×5 False Grip Slow Transitions
3×5 False Grip Jumping Transitions
3×5 Beat Swing on Rings
5×3 Muscle Ups for technique or 5×5 Strict Banded Chest to Bar PullUps
For an added level of difficulty, include a controlled negative with every rep.
3 RFT
15 Toes 2 Bar
12 Hang Power Cleans 60/40
9 Burpee
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