Emom 12

Odd: 4–10 strict pull-up,
Even: 4–10 HSPU / RING DIP / PUSH UP,

Use easier scaling than in the 5rm progression.

For push movement: Use deficit if it is too easy. For example, plates or parallettes for the HSPU or push-up.
For pull movement: use a thicker band or go without extra weight.

3 rounds, supersets

• 8–12 dumbbell bench press
• 8–12 ring row

90 s rest between sets

Choose a weight that you can hold for all sets, but the last reps should be quite hard. Adjust your ring height so you can hold at least 8 reps in all sets.