A. Weighted Strict Pull Ups

5×5; rest 1:30

* scale with pull up negatives or segmented negative ring or inverted rows

MetCon:

EMOM 20

– :30 Row

– UB SHSPU *manageable sets across

– :30 Bike

–  UB Ring Muscle Ups *manageable sets across

Muscle Up Scales:

L5 – Bar Muscle Ups

L4 – Chest to Bar PullUps + Ring Dips

L3 – Pull Ups + Straight Bar Dips

L2 – Banded Pull Ups + Parallette Dips

L1 – Ring Rows + Push Ups

SHSPU Scales:

L5 – LROM Strict HSPU

L4 – Deficit HSPU Negatives

L3 – Wall Facing HS Hold (Nose to wall)

L2 – Pike Push Ups (Hip @ 90)

L1 – Push Ups