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
L3:
2 Rounds:
750m Row
10x Back Squats (185/115)
50x Sit-ups
L2:
2 Rounds:
750m Row
10x Back Squats (135/95)
50x Sit-ups
L1:
2 Rounds:
500m Row
10x Back Squats (95/65)
30x Sit-ups