Skill Work

On a 10:00 clock:
Low-ring and strict muscle-up drills

Muscle-Up Annie

- RX -
For time: 
50 double-unders
50 AbMat sit-ups
5 strict muscle-ups
40 double-unders
40 AbMat sit-ups
4 strict muscle-ups
30 double-unders
30 AbMat sit-ups
3 strict muscle-ups
20 double-unders
20 AbMat sit-ups
2 strict muscle-ups
10 double-unders
10 AbMat sit-ups
1 strict muscle-up

- INTERMEDIATE -
50-40-30-20-10 reps for time:
Double-unders
AbMat sit-ups
- Perform 2 strict muscle-ups after each round.

- BEGINNER -
For time: 
30 single-unders
30 feet-anchored
3 low-ring transitions
20 single-unders
20 feet-anchored
2 low-ring transitions
10 single-unders
10 feet-anchored
1 low-ring transition

- MASTERS 55+ -
50-40-30-20-10 reps for time:
Double-unders
AbMat sit-ups
- Perform 2 strict muscle-ups after each set.