Week 4/Day 2 Muscle-up work posted on SugarWOD

For time:
21, 15, 9 HPCL/J (135/95)
*100m Farmer Carry after each (53/35+)
*Sub KBs/DBs with Farmer Handles or Plate Pinch Grip

Then,
3x1min Plank Hold (elbows – 30sec rest between)
6x20sec Hollow Hold (20sec rest between)
3x10R/10L Bird Dogs

“We are all inventors, each sailing out on a voyage of discovery, guided each by a private chart, of which there is no duplicate. The world is all gates, all opportunities.” – Ralph Waldo Emerson