A1. Superset 3 times
– feet elevated false grip ring row (3211 tempo), 6-8 reps
– Bent over dumbbell row (2021 tempo), 6-8 reps per side
A2. Strict + Kipping Chest to Bar complex

B. 3’ AMRAP
10 DU
1 Muscle Up

Rest 3’

3’ AMRAP
20 DU
2 Muscle Ups

Rest 3’

3’ AMRAP
30 DU
3 Muscle Ups

Masters
A.
Same

B. 3’ AMRAP
20 singles
2 chest to bar + 2 dips

Rest 3’

3’ AMRAP
40 singles
4 chest to bar + 4 dips

Rest 3’

3’ AMRAP
60 singles
6 chest to bar + 6 dips