Muscle Up and Pull Up Progressions

3×8 False Grip on rings hollow to superman attempt to complete sets of 8 or two sets of 4 without losing false grip and ankles together
3×8 False Grip Ring to Hip thrusts, Feet on 12" Box

3×8 Ring Turnovers, Banded or Not

Option to Obtain Pullups/C2B/ Bar MU
3×8 Hollow To Superman on Rig (engagement of scapula, ankles together)
3×8 Strict C2B pullups with a 3 second negative

3×8 String Ring Dips

3×8 PVC Pull down negatives with a band
Option to become more MU Efficient

Every 30 seconds for 10 minutes
1 MU
2 Bar MU


4 Rounds
15 KBS
400m Run