Muscle up & Handstand progression/ technique.
+ Thoracic mobility
A.
2-4-6 Reps for Time:
– Rope Climb 16 feet
– Muscle-Up
Rest 2 minutes
B. 6-9-12 Barbell Thrusters and Handstand Push-Ups
6-9-12 Reps for Time:
– Barbell Thruster @ 50/35 kg
– Handstand Push-Up
C. 12 minute AMRAP of Deadlifts, Handstand Walks, Running, and Burpee Muscle-Ups
As Many Rounds and Reps as possible in 12 minutes:
– 8 Deadlifts @ 100/65 kg
– Handstand Walk 10 meters
– Run 200 meters
– 3 Burpee Muscle-Ups
*HSW > 4 Wall Climb
*Burpee MU > Pull up Ring row
