A. Tempo Back Squat 31X1

4 sets of 8 reps @ 60-75%

MetCon:

4 Rounds

1 Min Max Cal Bike/Row

1 Min Max SHSPU

1 Min Max Ring Muscle Ups

Rest 1 min

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