Skill
Strict Muscle-Up Work
Level 1: Incline Transition Rock
Level 2: Supine Transition Rock
Level 3: Elevated Transition Rock
Level 4: Muscle-Up Negative
Level 5: Strict Muscle-Up
WOD
3 Rounds for Total Reps:
0:45 Pullups
0:15 Rest
0:45 Echo Bike (Calories)
0:15 Rest
--Rest 3:00--
Repeat x 1