Ready for the muscle ups? Still working on your muscle up progression? Don't forget mobility! Here's Coach Ari and Coach Matt demonstrating an assisted ring hold to reinforce proper technique.


Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders

2. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 kip swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have unassisted push-ups yet, instead of the complex, do five push-ups with the least possible assistance, then kip swings. Then join the group for L-sits/tuck sits.

3. Run prep

4."Casolaro" For time:

  • Run 2400m (approximately 1.5 miles)
  • 30 Muscle-ups

LIII: as rx’d LII: If you can't do muscle-ups, do sixty pull-ups. (Banded muscle ups or jumping muscle ups allowed for those who have pre-req strength) LI: run one mile and then do thirty ring rows.

5. Cash-out: 3 sets of:

  • 8-10 Deadbugs
  • 8 powell raises/side @3010


  Have fun!