1) Muscle up and Pull up Drills!
Scaled: 4x:30on/:30off bar hangs
4x10 ring rows (pulling as low as possible. hands
stay parallel to each other, and as close together as possible.)
RX: 4x :30 false grip ring hangs
5x3 Strict false grip ring to chest
2) Overhead Squat (5x3)
With a :03 pause at the bottom of each squat.
5 Rounds for time of:
15 Overhead Squats, 95# / 65#