Warm up:
3 x 25 double unders
5 push ups for every missed skip
If you can't string together double unders yet, multiplier is x5
Hip and shoulder mobility
Skill work: muscle ups 20 mins
False grip/ring pull to chest/fast sit up/then full transition
Kip transitions
Jump into muscle up (int/advanced)
WOD:
5 rounds
Sprint 200m +1 wall walks (first round is 1, then add one rep each round)
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