Muscle Up/pullup progression and efficiency
Ring MU-
3×8 hollow to superman w/ false grip
3×10 sternum to ring pullups w/ 3 sec negative
3×8 ring turnovers (banded or feet on ground)
Bar Mu / pullups –
3×8 hollow to superman on rig
3×8 strict c2b pullups
3×8 hips to bar OR banded pull downs w/ slow negative
MU efficiency –
10 min EMOM – 3 MUs
then
4 Rounds, :45 work, :15 to rotate
ME calorie row
ME DUs
ME Walking lunges
ME Rest (rest as hard as possible)