*Remember if you have achieved a muscle up then this trumps the pull ups and dips.
The goal here is to operate at a higher virtuosity than you did at the last EMOM
if you managed one muscle up per minute, then try for two. if you got your chest to the bar, now try to get belly button or hips to the bar. muscle up negatives, and Russian dips are options.
Tabata jumping deck squat (8 R of 20s work, 10 s rest)
-6 to 8 alternating pistols (alternate legs)
Increase virtuosity with each round. Pick one thing, such as straighter back, more stability at the bottom, less knee wobble. If it’s super easy for you, then pause for a few seconds at the bottom of each rep.
Feel free to use counterweights.
When scaling, do not compromise stability for mobility… in other words, if you can attempt only one or two free-standing pistols then don’t worry about getting hips below knees. Let’s work on building some strength and balance wherever you are at this time.