5×10 @ Heavy as possible
The barbell should be placed on the shoulders like a high bar back squat. Take 5 long lunges out, turn around, and finish with 5 lunges before re-racking the bar. After warming up, start the first set of 10 at around 40% 1RM back squat. Add weight each set working towards your heaviest set of 10. Be careful with your back knee as it touches the ground each rep.
5 Muscle ups
Scale muscle ups to jumping muscle ups, banded muscle ups, or 3 pull ups + 3 ring dips per rep. Check out the video to see banded muscle up tips and how to work the transition between the pull and the dip. Also note Carl Paoli’s man-capris.