Muscle Up Work: checklist: dip, strict pull up, strict chest to bar pull up, false grip hang, transition without assistance. Which ever skill you don’t have is where you work. Ex: if I have a strict pull up but not a dip, then I will spend this time working on my dips. If I have everything except the false grip or the transition, that’s where I work. Spend 10-15mins on this.
Bench 5×3 @ 75% of 1 RM. 15mins.
Tabata of the following 8 Rnds 20s on/10s off
Quick Feet On Box (if you want to try it with a band, you are welcome to. it is not required, however.)