- Swim clubbers [3] + Thoracic wall twist [5] x 2
- Ground RMH hold [5-10 breaths] + Sideway lunge lean [10 breaths] x 2
- Needle lower to RMH tick-tocks [3,6] + Fat-chin neck circles [10] x 2-3
- Caro RMH [2,4] +Windmills [5,7] x 2
- RMH static hold practice + Peanut Rhomboid [10]
- Support (w/ turn out on rings) + Table-rock [10] x 2
- Dips (rings) [4,7] + Swim clubbers [3] x 2
- Negative Muscle-up [3,5]+ Prone shoulder hinges [3,4] x 2
- Figure-4 climb to Muscle-up + Pec minor release x 2
- Muscle Up practice
Sequence
Pre-set BB -> Hock top leg -> BB -> FB ->MH -> Nutcracker -> Vertical split