Warm Up
Banded shoulders
3 rounds
5 reverse burpees
10 knee tucks
15 scap pulls
Skill
Muscle up work
15 mins for skill progression
Post
12 min AMRAP
1 muscle up (bar or ring)
5 pull ups
20 box step ups with plate (choose your adventure!)
Post
100 med ball passes with partner (100 each)
Foam roller on IT/quads