1) MU Strength Progressions

Scaled/Intermediate:
Strict Pull ups 8x7
Don’t just go bare minimum chin over bar. Work on pulling higher, upwards of chest to bar if
possible. Rest as needed between sets.

Advanced:
EMOM 10:
4 UB reps* of Muscle up + 1 dip
*If you cannot continue to complete 4, drop to 3 or 2 for remaining sets

2) Back Squat (3x6@75%)

3) AMRAP 10:
20 box jumps (24''/20'')
10 hspus