A. Press – Work up to a heavy set of 3 (may be a max).
B. Front squat – Work up to a heavy set of 3 (may be a max).
C. Pull-up strength – 3 sets of: 3 weighted pull-ups, then immediately into a max set of unweighted pull-ups.
3 max sets of chin-ups.
If you’re not doing weighted pull-ups, just do max sets of unweighted pull-ups. If you’re not doing pull-ups, choose a harder assisted variation and an easier assisted variation and use the same format as above.
D. 3 ring row false grip holds. Even if you’re able to do muscle-ups, chances are that you still need to work your false grip strength.