1) Muscle up strength progressions 

Beginner/Intermediate: Ring Pull Down + Transition
6x5
Rest 2-3 min btwn  sets

Advanced: Muscle Up + 1s
EMOM 10 Minutes: 2 Reps
*After completing a muscle up, perform an additional ring dip.

2) 3 sets:

10 DB Bench

10/10 hammer curls

3) 2 rounds for quality: 

2 rounds for quality:

10 strict toes to bar

:30 dead hang (adv: UB T2B and don't drop off bar before hangs)

20 GHD sit ups

:30 hollow hold on GHD (adv: 1 min)

20 hip extenstions

:30 superman hold on GHD (adv: 1 min)