A) Strict muscle ups, or strict chest to ring chin ups, and strict ring dips. No assigned volume, Work on these while the class is working on strict pull ups. You can be assisted by having a partner giving a push up on the hamstrings / butt to get you through the transition, or lower the rings to use your feet to assist.
Here is an article to give some ideas for practice if you can’t do these. https://gmb.io/muscle-up/
B) CF Metcon
C) 3 sets, max calorie row in 90sec, then max push ups rest about 2min between sets.
Here is an article to give some ideas for practice if you can’t do these. https://gmb.io/muscle-up/
B) CF Metcon
C) 3 sets, max calorie row in 90sec, then max push ups rest about 2min between sets.