Saturday Week#9 Speed

Warm up
P-bar complex
Strict ring dips to true support
Inversion to skin the cat
Hollow rocks 
Super rocks

Skill
Muscle ups & HSPU

Partner Nate
20 minute AMRAP
2 muscle ups
4 HSPU
8 KBS w/53 m/70
*One partner works one movement wile other rests. For example, part #1 does muscle up. Then partner #2 does HSPU. *