A) 5 sets
2-5 Kipping Ring MU as able + 1 Negative
(after last muscle up perform a single negative back to your starting position. This will take alot of patience and control. Lower to the dip, control through to the hanging false grip and back to a tight hanging hollow position)
B) 5 Rounds
– 20 sec. R side plank/ 10 sec. off
– 20 sec. high plank hold/10 sec off
– 20 sec. L side plank/10 sec off
– 20 sec Glute bridge/ 10 sec off