Complete three rounds each of:
1 Embedded BL + 5 XR Seated MU
1 Embedded PL + 6 Twisting Archups
1 Embedded FL + 6 Negative Side Lever Pulls
Finish the workout with 10 Bridge Wall Walks
notes:
1) Warm-up by performing 2-3 muscle-up variations prior to beginning your working sets. The variations used should initially begin with one that is quite easy and then get progressively more difficult from warm-up set to warm-up set.
2) Choose an embedded static strength variation that allows you to hold for a 15 second static hold.
3) Rest 10-20 seconds between the embedded static and the subsequent exercise. Rest 1-2 minutes in between giant sets.
4) If the XR Seated MU are not challenging enough for you, substitute a more difficult CPP variation.
5) Add weight as necessary to make the Twisting Archups challenging for the six repetitions. Twisting Archups are found on BtGB, pg. 139.
6) For the Negative Side Lever Pulls, first perform three repetitions on the right and then perform three repetitions on the left side. The two sides together count as one set. Negative Side Lever Pulls are found on BtGB, pg. 141.
7) DO NOT skip the Bridge Wall Walks at the end of the Workout.