Friday

“Muscle Up Annie”
5 Muscle Ups
50 Double Unders / 50 Sit Ups
4 Muscle Ups
40 Double Unders / 40 Sit Ups
3 Muscle Ups
30 Double Unders / 30 Sit Ups
2 Muscle Ups
20 Double Unders / 20 Sit Ups
1 Muscle Up
10 Double Unders / 10 Sit Ups

***If you don't have a muscle up, replace each muscle up with 4 pull ups (either regular or banded) and 4 ring dips (regular or banded as well), so for example, for the 5 muscle ups, you will substitute 20 pull ups and 20 ring dips- great motivation to get that muscle up!

R.E.C.: (complete before WOD)
5×5 Overhead Squat- HEAVY!

Great video to motivate you to master the double under!