12 min EMOM
-2 pull ups
-2 dips
*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 if the pull ups the ring dips seem too easy.
10 min EMOM.
Each exercise is alternating. So both legs do 1 rep for each exercise
Every minute perform
-3 s balance at as close to the bottom of the squat as you can get on one leg.
– 1 pistol each leg
– 1 weighted pistol each leg.