If you’d like to receive the "Competition" email with more advanced workouts and accessory work, then email email@example.com.
Strict Push x3-5 Reps
Strict Pull x3-5 reps
Muscle up transition practice x 2-3 reps
Kip swing practice
High Ring Shoot Throughs (MU with no dip)
2 muscle ups
Sub 5 pull OR 5 push for 2 muscle ups, but a tough scaling (i.e. 5 strict banded pull ups OR 5 ring push ups or ring dips). This is a chance to work on highly skilled gymnastics movements or progressions to get you closer to them!