1) Scaled:
4 Rounds:
8 Strict C2B pullups
8 Strict Ring Dips


Intermediate:
4 Rounds:
5 Ring Pull ups
5 Strict MU Transition Drill: https://www.youtube.com/watch?v=h-eC1erI-tQ
5 Feet Assisted Transition from floor or box
https://www.youtube.com/watch?v=4WJ3vTL8ePg

Advanced:
4 Rounds:
3-5 Muscle Ups (Do at least one more rep than last week)

 

2) Front Squats - Same or close to the heaviest set last week
EOMOM 10:

8 Reps

3) AMRAP 7:
14 AKB Swings
14 Push ups

4) Core Cash Out:

3x:60 Chinese Planks