WOD = Complete as many reps as possible in 12 minutes of:
-1 strict pull-up, 2 push-ups, 3 squats
-2 strict pull-ups, 4 push-ups, 6 squats
-3 strict pull-ups, 6 push-ups, 9 squats
Etc.
Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.
WOD 2= 10-15 minutes on muscle up progressions
Check individually with coaches
These can include
-ring swings,
-bar kipping practice (let’s try substituting “knees to bar” instead of “hips to bar”, for better mechanics and overall position
-negatives from bar or rings
-dip positioning
-false grip work, including transitions (leg assisted or not).