Warm up
3 rds
10 false grip ring rows
5 swimmers
8 single arm high pulls each side (slow descent)
10 minutes
Then
3 rds
5 muscle up using just bands from seated position
5 ring row muscle up
Then
3 rds
Increasing weights/ challenge
Garage run
1-2 muscle ups
4 front squats
Workout
Amrap 16
Seneca run
4 muscle ups
8 front squats