General warmup

+ 15 minutes of movement prep consisting of

A1. 8 burpees over bar afap

A2. Buildup sets on OHS

A2. Muscle up progression

+ “Crossfit Open 11.4”

10 min AMRAP:

60 bar facing burpee

30 Overhead Squats 120/90#

10 muscle ups * scale ohs appropriately for full ROM **Muscle ups scaled as C2B/Ring Dip, Pull up/ Push Up x3