5×1 Reps @85%
*All five sets at the same weight. These should be heavy singles that you can still keep good quality with.
2-4-6-8-10 Muscle Ups
50ft Double DB or KB Front Rack Lunges @50/35lbs (rig to rig once)
*20:00 Time Cap
**Scale the volume down to 1-2-3-4-5 reps either ring or bar mu depending on what you’re working on. Otherwise you can sub double reps of transition drills like jumping muscle ups or ring mu transitions on the rings if you have the strength and need to work on the movement pattern. A sub to work on strength could be 2 Strict Pull Ups + 2 Strict Dip, 4 And 4, 6 and 6, etc…
For the DUs practice for one minute or do 75-100 Single Unders (should be around one minute of work).