Some of you asked that I post the awesome video re muscle ups.  this is also very good to get your pull ups…

http://eattoperform.com/2014/10/01/the-best-muscle-up-tutorial-ever/

Strength

EMOM 10 min

3 position cleans (hips, above knees, floor) Do it in this order to help people to open hips when they are not tired, not necessarily for max weight but really work on form so weight should be 50-60%

 

Mary

AMRAP 20 min

5 HSPU

10 pistols

15 pullups

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