Briefing

Welcome to May! Congratulations to everyone who contributed to the April strict pull-up challenge. I was especially impressed with the ladies for reaching their goal well before the guys. This month’s challenge is the most challenging one yet and we hope this motivates everyone to devote extra time to practicing their muscle ups. Suggested muscle up skill work:
Strict Ring Pull Ups
Kipping Hips to Rings
Leg Assisted Muscle Up Transitions
Band Assisted Muscle Up Transitions
Deep Ring Dips (shoulder below top of ring)

May Challenge:
Men – 1,000 Ring Muscle Ups
Women – 10 Ring Muscle Ups

For today’s WOD, scale the handstand walks to an appropriate distance so you can complete each round in under 4 minutes. The goal with L-sits is to keep your knees straight so do your best. Scale back to bent knees or knee tuck holds. Advanced athletes can clean the weight from the floor and transition the bar onto the back. Using the racks is also allowed!

Skill

Rope Climbs
Advanced: 5 reps of legless rope climb from seated to 10′ and then use legs rest of the way

WOD

5 RFT
50′ Handstand Walk
20 second L-Sit (Paralletes or boxes)
10 Back Squats 185/125 (use a rack if needed)

20-minute cap

Courtesy of CrossFit Linchpin

QuickFit

3 rounds for time of:
Ski 24/18 Calories
18 Burpees to Plate
12 Steps Overhead Lunge with plate