This weekend, Joshua R. celebrates his FOUR year anniversary with PVCF! And, on Saturday he also got his first Muscle Up!

Be sure to do your 10 minutes of pre-class dynamic flexibility work.

1. EOMOM 10: handstand x 40s, 10 cossack squats

2. Deliberate practice: your choice of press, push press, push jerk, or split jerk.

3. Press 65-75-85-95-101% x 1

4. 30 strict muscle-ups

LIII: go strict as long as you can, okay to finish kipping

LII: band-assisted MU, or 50 pull-ups and 50 dips

LI 3 x 10 ring rows, 3 x 10 parallette or box dips

Have fun!