Fat Bar Slim

Manny Handstanding Walking @ PRforPat
Manny Handstanding Walking @ PRforPat

Warm-up
10 Ring Rows
10 Push-ups
10 Muscle-up turn-over transitions
-Spend 5 minutes rolling and stretching your chest. Work on minimizing internal rotation

Gymnastics
EMOM10
Odd- 2 Strict Ring Muscle-ups
Even- 5 Linked bar muscle-ups (fat bar)

Regional- 1 strict muscle-up/3 linked bar mups on regular bar
Open- 2 Strict MUPs from floor-add vid/bar mups with bands

Strength
Front Squat
5-5-5-5

WOD
100 double unders
30-20-10
Toes to Bar
Overhead Squats (115,80)
100 Double Unders