Warm-up

• 2:00 Machine –then– 3 Rounds
  • 5 Inch Worms + Push Ups
  • 10 Hollow Rocks / Kip Swings / Ring Rows
  • 5 Scap Pull Ups

STRENGTH: Part I

• Every 3 mins for 12 mins do:
  • Row, 500 m
  • 5 Bench Press, 75% 1RM

Scaling Options: Bench Press weight should be challenging but unbroken.

Directly into part 2…

PartII

• Every 3 mins for 12 mins do:
  • Row, 500 m
  • 10 Strict Handstand Push-ups

Scaling Options: Scale to kipping HSPU if needed or double DB strict Press.

QUALITY

• For quality: 30 Muscle-ups

Accumulate 30 reps for quality or as many GOOD reps as you can in 10 minutes. Scaling Options: For the muscle ups you can do bar if you want but focus on good quality sets. If needed accumulate 50 Strict Pull ups using a band if necessary or doing ring rows.