– PUMP –
Push & Pull
5 sets:

5-10 Strict Dips 
5-10 Strict Pull-ups

*Rest 1:30 in between sets.
*Modify reps as needed but keep it strict. Use bands if necessary and choose more volume.
– WORKOUT OF THE DAY –
“Ascending Gymnastic Ladder”
5 Rounds For Time:

2/4/6/8/10 Bar Muscle-ups
10 Push Jerks @ 115/85
250/200 Meter Row

*BMU increase each round, other movements stay consistent.
*Push Jerks = unbroken
*TC: 14:00

F: Burpee Jumping Pull-ups
P: 1/2/3/4/5 Bar Muscle-ups
E: 155/105 & As Written