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:
L3: 3xMR Strict Weighted Pull-ups
L2: 3xMR Strict Pull-ups
L1: 3x8-10 Lat Pulldown
L3:
3 Rounds:
10x OH Squats (135/95)
15/12cal Echo Bike
3 Rope Climbs
L2:
3 Rounds:
10x OH Squats (95/65)
12/10cal Echo Bike
1 Rope Climb
L1:
3 Rounds:
10x OH Squats (65/45)
10/8cal Echo Bike
3 Pulls to standing