Bar Muscle-up or CTB Pull-up
Bench Press (Bwt/.66 Bwt)
Weighted Bar Dips 5-5-5-5-5
*follow each set with 1 legless rope climb
5 x (1 Toes Through Rings + 1 Muscle-up + 1 Ring Dip)
4 x (1 Toes Through Rings + 1 Muscle-up + 1 Ring Dip)
3 x (1 Toes Through Rings + 1 Muscle-up + 1 Ring Dip)
2 x (1 Toes Through Rings + 1 Muscle-up + 1 Ring Dip)
1 x (1 Toes Through Rings + 1 Muscle-up + 1 Ring Dip)
50 Calories on The Assault Bike
150 Calorie Row
(record first set of muscle-ups and time to complete muscle-ups)
Power Snatch + Hang Snatch (BK)
Power Clean + Push Press + Jerk
8 Weighted Dips
“Human kindness has never weakened the stamina or softened the fiber of a free people. A nation does not have to be cruel to be tough.”
~Franklin D. Roosevelt