Not much to say here. Ryan's look says it all.
A1. Narrow-grip floor press (wk 3 of 4), 5-4-3-2-1, AHAP
A2. DB bent-over row, 5x6, heavier than last week
Notes: 2:30 clock. The goal of the 5-4-3-2-1 rep scheme isn't to build you up to a true 1RM. Go as heavy as possible on all 5 sets. The actual testing will come next week.
5 rounds for time:
9 kipping pullups
45 double unders
Notes: 15 min cut-off. Do some sort of kipping pullups, be it jumping kipping pullups, or banded kipping pullups. Focus on pushing yourself away from the bar on the way down and allowing your shoulders to fully open up at the bottom of the kip. With the pushups, do not allow yourself to do even the SLIGHTEST bit of "worming." Some of you may have to swallow your pride and do them from the knees to make that happen. All too often we let these get a little sloppy. As soon as your chest/shoulders start moving off the floor, your hips should as well. If you go slow and don't rush, you'll notice if it does or doesn't happen. Doing them this way may require you to move through them slower than usual, but it's worth it. Lastly, with the double unders I really encourage you to actually do double unders as opposed to singles. You've got 15 minutes to do this so you've got time. If you absolutely must scale it somehow, do only 30 or 20 reps per round, rather than single unders. At some point you've got to take off the training wheels and force yourself to get the doubles.
A. Muscle-ups, 1-4 reps EMOM x10 minutes
Notes: However many MU's you did last week, you should go up from there this week.
3 rounds for time:
75 double unders
Notes: 15 min cut-off. If the thought of having to do 45 HSPU in a workout doesn't psyche you out at all, then do them to a deficit.
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