Strength
4 Sets:
A1. Strict Pull-ups x 6-8 (weighted if possible)
- Rest :60
A2. Bent Over Barbell Rows x 8-10
- Rest :60
Conditioning
Complete for time:
- 50-40-30-20-10 Double Unders
- 10-8-6-4-2 Ring Muscle-ups
Scale muscle ups to 5-4-3-2-1 or pull-ups x 2