The objective of this training is to perform a ” Cindy ” by increasing the difficulty level of the exercises.
Adapt the amount of reps while keeping the movements close to the RX.
The L-Pull up improve the pull while keeping a strong reinforcement of the CORE.
The Ring Dip is the best progression for you to improve your strength, to practice a Muscle Up.
The One Leg Squat challenges balance, strength and coordination, use a box if you have a lack of ankle mobility.