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