I) Muscle Ups Transitions – 3 sets of accumulating 60 seconds of work / 60-90 sec rest
*Attention here: no pull up and no dip movements should be included in this – only strict transition work.
IIa) Pull Ups (elastic→strict→rings with false grip) 2-6 w/tempo @ 41×1
*Rest 2 min*
IIb) Ring dips (negative→full dip) 2-6 reps w/tempo @ 41×1
*Note: for those who struggle, reps can be done as two singles to arrive at the minimum amount of reps
Sumo DL High Pull (95/65)