Wall ball shots and Muscle-up progression

The proscribed called for Muscle-ups which I still don’t have, so I subbed Muscle-up progressions, using the same number of plank ring pull-ups and assisted ring dips.

50 Wall ball shots, 20 pound ball

10 Plank Ring Pull-ups and Assisted Ring Dips

40 Wall ball shots, 20 pound ball      

8 Plank Ring Pull-ups and Assisted Ring Dips

30 Wall ball shots, 20 pound ball

6 Plank Ring Pull-ups and Assisted Ring Dips

20 Wall ball shots, 20 pound ball

4 Plank Ring Pull-ups and Assisted Ring Dips

10 Wall ball shots, 20 pound ball

2 Plank Ring Pull-ups and Assisted Ring Dips

Time: 22:45

jp