| Strength Circuit: (20:00) |
| Alternate between movements: |
| 4 sets of each: |
| 5 False Grip Chest to Ring Pull Up |
| 8 Dips (Rings OR Bar Dips) |
| 16 Pistols |
| *Use weight if needed |
|
| METCON (20:00) |
| 5x 2:00 On, 2:00 Off |
| 18/15 Cal Row |
| 10 Front Rack Step Back Lunge (5 ea. leg) (RX: 75/55) |
| Max Ring Muscle Up |
| SCORE = Total Muscle Ups / Pull Ups / Ring Rows |
|
|
| OPTIONAL WORK: |
| Row: 3x 800 m Rest 1 min between efforts (build up and warm up to these trying to keep the same s/m) |
|
| Perform the complex unbroken: |
| 4 sets, rest as needed between sets: |
| 5 Pull ups |
| 4 CTB |
| 3 Bar Muscle Ups |
