Warmup
5 minutes Indian club swinging
Training
Gymnastic rings
Muscle up negatives 3 * 5 reps
Deep dips 3 * 5 reps
False grip L-sit pullups 3 * 4 reps
Front lever static holds 8, 8, 6 seconds
Back lever static holds 8, 8, 8 seconds
Skin the cat 3 * 6 reps
Parallettes
GMB fitness parallettes one - done twice
Planche leans- 8, 8, 8 seconds
V-sit to tuck Planche 3 * 5 reps
Straddle press to shoulder stand 3 * 5 reps 1 press to handstand in the first set
Jump into handstand & fall through Planche - 3 * 5 reps
One arm chinup negatives 4R, 4L
110 reps total
Notes
I did a bit of extra work on my false grip on the rings today, if I can perfect that my goal of a slow muscle up on the rings should be much easier. I might have to invest in some chalk too, it's tough to keep the false grip once my hands get a bit sweaty. All that said I tweaked my shoulder (the one that's been reconstructed) doing the deep dips today, so if that keeps happening I might have to ditch the muscle ups and work on a different goal.
The challenge is 
Matt's 100 rep challenge
