front squats: 165 x3, 3, 3.
pull-ups: 7, 7, 7.
dips: 6, 6, 6. really focused here on dropping the shoulder below the elbow (therefore not stopping at 90 degrees) which, I imagine, will provide more transfer to the muscle-up.
seated db external rotation: 15 x10, 10, 10.
barbell curls: 75 x5, 5, 5. I really shrug my shoulders here during the movement and I'm not sure why. Maybe because that is what I do during my other majore "curl" exercise, the chin-up.
barbell rollouts: 65 x5, 5, 5.
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