This Saturday is the “Build a better handstand clinic” run by Coach Gerilyn and Coach Blair. It starts at 11am and goes till 1:30. The cost is 20$ and is well worth it. Click Here for more info and to register. Hope you can make it 🙂

10 Rounds
4 Muscle-ups or 8 chest to bars
10 Burpees
40 Dubs

Rest :60 Sec between rounds

Rounds should take you around 1:30, scale reps appropriately

If you are not sure you can sustain this volume for 10 rounds lower it a bit and see how you recover after a few rounds. If you are fine you can up the volume.

Example: 2 muscle-ups, 8 burpees, 30 double unders or 5 pull-ups, 8 burpees, 15 single doubles

Alpha – As written(you may scale the volume of muscle-ups between 1 and 4)
Bravo – 3 Jumping Muscle-Ups, 8 Pull-Ups, 25 single doubles
Charlie – 5 Banded Pull-Ups, 8 burpees, 40 singles

Extra Midline
GHDSU – 25 x 3
Weighted sit-ups – 15 x 4 sets

Extra Shoulder prehab
Bat Wings – 10 x 3 sets