Strict Muscle-up Development:
A: Ring Dip + Assisted MU Transition 4×5+5
B: Ring Push-ups 4×7-10
DB SL Glute Bridge 3x8e

A: False-Grip Ring Pull-ups 4×5
B: False-Grip Ring Rows 4×7-10
KB Turkish Sit-ups 3x4e

Path A: Can perform 5+ Pull up or working towards MU
Path B: Cannot perform or working towards Pull ups
Both paths will superset path A or B with KB/DB movement.

12’ AMRAP:
300m Run
10 T2B
10 Box Jump Overs (24/20)