12 min EMOM
-2 pull ups
-2 dips
* We are back at the beginning of our muscle up development cycle. We’ll go for a shorter time with fewer reps. This is a chance for you to build on a more advanced skill and lock in the gains from the last cycle.
You should try to pick a level of virtuosity that is higher than you have been doing.
*Remember if you have achieved a muscle up then this trumps the pull ups and dips.
12 min EMOM. One movement per minute
-20 hollow rocks
-max distance handstand walk
– 20 arched body rocks
– max pistols in 40 seconds