10 Jun June 8, 2015 Posted under: Workouts SKILL/STRENGTH: Muscle Up Strength & Progressions 1) 3 rounds, for quality, not time 10 x dips 10 x chest to bar pull ups 2) work: low rings, high rings, bar muscle ups, etc WOD: 3 rounds for time, 15 x box jumps 15 x hand release push ups 15 x ball slams 15 x V-Ups