Muscle Up Work plus Sumo Deadlift Highpulls and Plyo Pushups

Work on Muscle Up Progressions.  Do 5 rounds of each

• 5 x Reverse Ring Rows with False Grip
• 3 x False Grip Hang to Pullup
• 3-5 x Ring Kipps

Then do a repeat of the Jan 29, 2015 workout.  For time complete the following while EMOM doing 3 Burpees:

• 25 x Sumo Deadlift Highpull (used 32kg kettlebell)
• 10 x Plyo Pushups
• 20 x SDLHP
• 15 x Plyo Pushups
• 15 x SDLHP
• 20 x Plyo Pushups
• 10 x SDLHP
• 25 x Plyo Pushups

Results:  Learned that my ring kipps were too weak so really tried to get a good swing going.  Also need to focus on the position at the top of the kip, specifically maintaining the hollow rock position so I am able to get the hip flip into transition.   For the AMRAP, completed in 10 minutes exactly.