Strict Ring Muscle-Ups
With a 12:00 Clock: Max Strict Ring Muscle-Ups*
*On the 0:00, 4:00, and 8:00:
25/18 Calorie Row
50 Double-Unders
Time remaining: muscle-ups.

Score is total strict ring muscle-ups over the course of the 12:00.

10min C2B pull-up work. (In class) Work on pull/kipping. Show difference btwn butterfly and traditional kip.

“Sir Charles”  (in class 25 min cap)
1,000m Run/row, directly into…
5 Rounds:
10 CTB Pull-Ups/banded kipping C2B
30 Air Squats
Directly into… 1,000m Run/row

(If you have a weight vest, put it on)

*run/row meant to be done in 5min or less. C2B are meant to be done in 2 sets or less, focus is touching chest to bar.

Body Armor
4 Giant Sets:
9-7-5-3: Barbell Bench Press
30 Low-Banded Rows
Rest 2:00 between sets.

2 Giant Sets:
50′ Single Arm OH Walk
100′ Double KB Front Rack Carry
200′ Farmers Carry
Rest 2:00 between sets.