20250217 *Warm-Up:* 5 Rounds Row 150m 10 Kang Squats 10 Twist Lunges Then build weight *Strength:* Aim to work at 75% or slightly above. Push to a heavy set of 5 if it feels good. Rest 2-3 minutes between sets. Use the stance and grip that best suits you. *Workout:* At the start of each minute, perform 2 heavy OHS immediately followed by 3 muscle-ups. The OHS should be a challenging weight that would work well as standalone doubles. Scale accordingly. The muscle-ups can be reduced to 2 or 1 rep, or switched for jumping reps, or foot assisted low ring transitions as able. *Cooldown:* 1 Min banded forward pancake https://www.youtube.com/watch?v=pOre0ykuinQ&t=11s