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:
100 Wallballs (20/14)
50 Deadlifts (225/155)
L2:
75 Wallballs (20/14)
35 Deadlifts (185/115)
L1:
75 Wallballs (14/10)
35 Deadlifts (135/95)
*May be done in any order or combination