Do 3 sets of each of the following muscle up progressions (do 3 sets of the first, then 3 of the second, then 3 of the third). Rest as needed between sets and exercises.
- 10 Second False Grip Hang
- 3 x False Grip Hang to Pullup
- 5 x Ring Kipps
- 5 x Muscle Up Transitions
EMOM for 10 minutes do (5 rounds of each):
- Even minute – 5 x Back squat
- Odd minute – 8 x Strict Ring Dips
Then for time:
- Row 1000m
Results: For the back squats worked up to 75lbs/80kg, then used this weight for the 5×5 rounds. Row in 3:45.