A. Practice Muscle-Ups for 15+ minutes (work on an appropriate aspect of strength/tech required for muscle-ups… e.g. pullups, dips, transition, grip, etc.). Ensure you’re getting enough rest between attempts. If you can do muscle-ups, work on stringing reps together with full elbow extension at bottom, ideally in sets of 3 or more.
B. 4 rounds of:
4-6 close grip bench press (16″); rest 60s
45s of unbroken hollow rock; rest 60s