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


4 Rounds, :45 work, :15 to rotate

ME calorie row


ME Walking lunges

ME Rest (rest as hard as possible)