10 HSPU (goal is all 10 strict, or open with strict and then kip)
2-4 Muscle-ups + 6-8 Dips (lock out 10 times so 2 MU + 8 dips)
rest as needed between sets
2) For Time:
4 Rounds
10 Pistols (weighted elevated step back lunges)
12 Single Arm DB Jerks (40/30) (6/6)
14 Pull-ups
16 Push-ups
18 Single KB DL (55/35) (9/9)
3) 3 Rounds for time of each:
15 SDHP (95/65)
30/22 Cal Bike
new round every 5 minutes. Sell out on the bike
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