Warm-up:
100 Cals with a partner on a bike or a rower. Alternate every 10 reps.
When not on the machine, acquire 50 of each:
lite DB Snatches
plate hops
DB goblet squats
Skills:
The Muscle Up
10:00 working technique positions and talking thru modifications
WOD:
AMRAP 20:
60 DUs
15 Hang Snatches (75/55)
5 MUs