1) MU Strength Progressions 

Scaled/Intermediate:
Strict Pull ups 8x6
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:
3 x UB reps of Muscle up + 1 dip

2) Back Squat (8, 8, 8, 8)

build to 65-70% of 1RM. Add 5-10lbs to final set from last week.

3) AMRAP 10:
10 burpees
10 box jump overs
7/5 cal bike or 10/7 cal row