E2M for 12min
1: Beginner Toe nail transition drill x3-5
Intermediate: Banded MU transition drill x3-5
Advanced: Supine MU transition drill 3-5
2: Strict ring dips x5 slow and controlled
+
Max rep strict MU/pull up(test)
+
5 rounds
30sec top of pull up hold
30sec rest
30sec handstand hold
30sec rest
30sec ring support hold
30sec rest
30sec hollow hold
30sec rest