L3: 4x2 Kipping Ring Muscle-up
L2: 4x2 Banded Ring Muscle-up Transition or Harness assisted ring muscle-ups L1: 4x3 Strict Banded Pull-ups
Then:
L2 & L3: 3x10 Dumbell bent over row
L1: 3x8-10 Lat Pulldown
L3:
4 Rounds:
:30 Max HP Clean (135/95)
:30 Max OB Burpees
1 Minute Rest
L2:
4 Rounds:
:30 Max HP Clean (115/80)
:30 Max OB Burpees
1 Minute Rest
L1:
4 Rounds:
:30 Max HP Clean (95/65)
:30 Max OB Burpees
1 Minute Rest