Muscle up progressions
Level I: 3 ring dips/5 supine pull-ups x 5
Level II and III: slow transitions 3×3, fast banded transitions, 3×5
12-9-6-3 reps for time:
muscle ups (scale to ring dips (make them challenging))
Deadlift, 255/185 lbs (or 70% 1 RM)
Post time to beyond the whiteboard.
50 evil wheels