A. 20 rep back squat – Increase weight 5-10 lbs from last week.
B. Pull-up strength – 2 max effort sets each of: wide grip pull-ups, regular grip pull-ups, chin-ups.
B1. If you’re at the point where you can do 10 strict pull-ups and 5-10 ring dips, work on your false grip strength by doing max effort ring row holds (in the false grip).
C. 3 sets of 5-10 parallette shoot-throughs OR
C1. (Same pre-requisite as B1) – Work on your ring muscle-up transitions with low rings.