Emom 12

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

Make it harder in some way than last week. Add reps from the last week or go with a bigger deficit / thinner band.

Still, easier scaling than in the 5rm progression. For example, use a thicker band or go without extra weight.

3 rounds, supersets

• 8–12 dumbbell shoulder 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.