A) pull ups day 2: 5-4-3-2-2 @16kg
B) rx
C) 2x2 static muscle ups... First time

Pavel progression static muscle-ups: 4-3-2-2-1

They are getting easier! The transition between the pull-up and the dip is the most difficult part (see the final MU in the video on the post from a few days ago), and greasing the groove is giving me lots of practice with that transition.

Day 1: Static muscle-up with green band assist 3-2-1-1

A:Fasted Cardio:
Slow 5K Row for pace (deload),
followed immediately by;
Pavel Pull-Up + Ring Dip Progression Day 10
Pull-ups 6-6-5-4-3
Dips 8-8-7-6-5
Alternating
followed immediately by:
Shake; 1 cup 1% milk, 1 scoop egg protein, 1 cup blueberries, 1 teaspoon cinnamon, 1 tablespoon fish oil, 1 tablespoon creatine