Muscle-up progressions

Four sets of:
Shoulder Press x 3-5 reps @ 21X1

rest 30 seconds

45 second plank hold (pick a challenging hold)

Rest 2-3 minutes – working on shoulder mobility during rest periods;

then

7 rounds for time of:

– 7 deadlift (225/135)

– 7 box jumps (24/20)

– 7 pull-ups