I will do a quickie 20 minute or so Muscle Up Clinic at 10am.  It will take 20 minutes or so – it will be a great session after the 9am or a great warm up for the 10am.
Workout of the Day
“KBS Annie”
50-40-30-20-10
Kettlebell Swings 53/35
Double Unders
10am
30 KBS 70/53
15 Muscleups
20 KBS
10 Muscleups
10 KBS
5 Muslceups
There will be a 15 minute cap
HSPU “Flight Simulator” – shamelessly borrowed from Misfit Athletics
HSPU
3-6-9-12-15-12-9-6-3
All rounds must be UB
This will be a good primer for next weeks benchmark – Diane.
Finally, buy information pills if there is time, I have a bench press idea…