MU and Pullup Progression (Choose only one.)
1) 3×8 Hollow to Arch on Rig
3 Min EMOM 8 Strict Chinup hold with chest to Bar
3 x 8 hips to bar
2) 3×5 Banded Muscle ups High Rings. Low Ring is scale. Maintain False. Grip.
3×5 Sternum to Ring Pullups.
(maintain false grip)
3×10 Ring Dips
3) 10 min EMOM 4 MU or 5 Bar MU
Then
Partner 21-15-9 S20 135/95, Cal Row
****partner1 s20 21 times, partner 2 s20 21 times. partner 1 rows 15 cal, partner 2 rows 15 cal Partner 1 15 S20 Partner 2 15 S20….