Ian mu

Strict Muscle Up Drill

3×5 False Grip Ring Rows

3×10 sec Bottom of the Ring Dip Hold (Can be feet assisted if lacking strength, but upper body stays active and try to feel the position)

2×5 Strict muscle up transition drill          (


Skill WOD:

5 Rounds

3-5 Muscle-Ups or Muscle-Up Transition

60 sec Bike Sprint

90 sec Rest





Double Unders

Abmat Sit-Ups



Yum, Breakfast!

It’s no Krispy Kreme Donuts at the gym, but …

here is a Country Breakfast Bowl Recipe