Fran-Tastic Friday. Choose your poison. If you do not have bar muscle ups, let’s work on the requisite strength pieces to putting muscle ups together. Thrusters should be relatively heavy, even if you scale.
21-15-9
Thrusters (135,95)
Bar Muscle Up
Option 2:
21-15-9
Thrusters (scale down weight as needed)
Ring Dips
Option 3:
21-15-9
Thrusters (scale down weight as needed)
Strict Pull-Ups