One set of:
Scap Push-Ups x 10 reps
Push-Ups x 10 reps
Dive-Bomber Push-Ups x 5 reps
Prone Plank Hold x 60 seconds (on elbows)
A.
Every minute, on the minute, for 2 minutes (2 sets) of:
Rowing Transition Lifters on Low Rings x 10 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pulls x 10 reps
Interval 2 – Pop Swing x 5 reps
Rest 60 seconds, then. . .
Two sets of:
Max Ring-Muscle-Ups in 60 seconds
Rest as needed
or anyone who doesn’t have a ring muscle-up:
One set of:
Banded Muscle-Ups x 15 reps
Followed by. . .
One set of:
Prone Cuban Press (full range) x 20 reps
B.
For time:
800 m run
2 rounds of:
10 Hspu
10 front squats 185/123
20 burpee box jumps 24/20
20 T2B
Finish with:
800m run