A1) Bench Press
Sets: 5
Reps: 5
Load: 70-80% (sets across)
Tempo: 1.0.X
Rest: until next minute

A2) Muscle-up Progression
Sets: 5
Reps: 3-5 (5-8 reps for pull-ups/ring rows)
Load: BW
Tempo: X
Rest: until next minute

MU progression
Strict
Ring MU
Bar MU
Pull-ups
Eccentric Pull-ups
Ring rows
Eccentric ring rows

B1) 8 Min AMRAP

1 Rope Climb (3 pull-ups sub)
5 HSPU
9 TTB

Prior to starting, practice rope climb technique:
J-curl foot technique
Legless climbs

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