Mobilize, then:
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
followed by . . .
Two sets of:
Speed Swing x 8-10 reps
followed by . . .
Two sets of:
Peek-A-Boo Swings x 5-6 reps
followed by . . .
Fifteen sets of:
Muscle-Ups x 1 rep with perfect mechanics
15 Seconds Rest
If you don’t have ring muscle-ups, then please do one of the following:
Feet on Floor
Feet on Box
Calves on Box
B.) Five sets of:
Ring Dips x 10 reps
Nose-to-Wall Handstand Hold x 30 seconds
Rope Climb x 2 reps
Time is not the primary priority, but do not rest between stations. Keep moving and transition quickly between stations.
C.)
Against a 60-second running clock…
12/9 Calories of Assault Bike
Max Reps of Burpee Jump Back
Rest 60 seconds and repeat for a total of TEN sets