"Someone" locking out her Thruster rep in great form.
HSPU Day #29
SWOD: Weighted Chin Ups 1rm, then bodyweight for max reps (no kipping)
Metcon: 30 Muscle Ups for time
For the weighted pull ups, use that contraption thing (unknown what it is), kettlebells or dumbells between the feet, weight plates held at the knees, etc.
If you can not do muscle ups, then try either of these substitutes:
-3 Pull Ups + 3 Ring Dips = 1 Muscle Up or
- Muscle Ups from the knees with feet assist. If you do the second one, make sure you raise the rings up high enough make it difficult and a full body workout. Try to resist the urge to "jump" your body past the middle portion of the workout, that is the most important part. Rather, work on pulling the rings to your sternum, then moving your chest around the rings into a deep dip position. This assist, minus the jump, will be more advantageous in assisting your strict and kipping muscle up and your ring dips.
Post scores to comments. cc