2-4-6-8-6-4-2
Bar or Ring Muscle Ups
Front Squat (105/155)(85/105)(65/95)

Muscle up progression
jumping bar or ring muscle ups
C2B pull ups
Strict pull ups

PureFit WOD

4-8-12-16-12-8-6
strict pull ups/ring rows
Dbl DB front squats
-200m run/row/ski/after every set