Upper (Strength)

• Theme: the most "barbell" day. Push-led, with the pull and dip strength that feed the Muscle-Up (Rings).

🤸 Skill block (~12 min, fresh)

• Muscle-Up (Rings) — false-grip ring pull-ups to sternum + transition drills · 3–4 quality sets
• Planche — planche-lean / tuck holds · 3 × 10–20 s

🏋️ Strength

• Weighted Chin-Up — 4 × 5–8 · lats + muscle-up pull
• Barbell Bench Press — 4 × 5–8 · 2–3 RIR
• Wide-Grip Barbell Row — 3 × 6–10 · upper back / rear delt
• Ring Dip (weighted) — 3 × 6–10 · muscle-up dip strength
• Barbell Upright Row — 3 × 12–15 · mid delt + traps