1) Every 2 minutes for 20 minutes- goal is maximum muscle-ups
1 Bear complex (pick a weight you can be smooth/comfortable on somewhere around 135-185/95-125)
5 Box Jumps (36/30)- be explosive up but then use the box to help you down
2-10 muscle-ups- once you finish your last box jump you have 8 seconds to jump on the rings- you get one attempt per round on muscle ups
2) 15 minutes for 5 sets of:
Close Grip Bench 5-8 reps
Max Cal AB in :20
3) 12 rounds for time with a partner:
20/15 Cal row
10 Burpee broad jumps (4' 5 mats out 5 back)
-while partner works on row/burpees other partner is performing 25 sit-ups or 20 GHDSU
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