Rolling 150’s 3/2 muscle ups +/-1 for every meter. If you are failing or breaking into multiple sets just do 3/2 + 1 mu if you don’t land exact.
If no muscle ups;
Rolling 150’s 3 chest to bar+4 ring dip +/-1 RING DIP ONLY for every meter.
A) 12 min emom
Same minute. 10/7 cal row+10 pull-ups
At any point after completing 4 successful minutes you can move to 12/9+10 then do so.
If you fail take a minute off and get back on track or cut down your reps to what you think you can get consistently.
B) class metcon. Push this pace guys!
C) 3x 3 Deadlift + 3 sumo deadlift
New set every 2-3 minutes
D) weakness work