Power:
Russian Dip / Muscle up transition
WOD:
EMOM 10
10 Box jumps
5 Russian Kettlebell Swings (70/55)
Today we get to work on muscle ups. Watch the videos so you will have an idea what we are doing today. There will be two different movements to work on. Make sure you get time working on both pieces. These will help move you towards the eventual muscle up!
After we get out muscle up on we will work through a 10 minute EMOM. Every minute on the minute we will do 10 box jumps and 5 (heavy) kettlebell swings. Scale this so you have at least 10-15 seconds of rest each minute. The goal here is to work on our rest recovery. Go hard for 45 seconds and recover for 15 seconds. This will teach our body how to recover faster so we are ready for more!