Happy Birthday America!! 7 Rounds: 4 Man Makers 40/25 , 1 Muscle Up, 7 Burpees, 7 T2B , 6 Kipping HSPU’s Happy Birthday to Jack as well! Be safe everybody and have a great 4th of July celebration!
Kipping Lecture: Related to Pull Ups and Muscle Ups. Skill Practice Muscle Ups. A. Establish Max Unbroken Muscle Ups. B. 100 Meter Sprint @95% effort rest 3 min x 3.
“The Muscle Up” Skill Practice Front Lever Progression – Negatives AMRAP 4 sets rest as needed 800 Meters for time