Week 11(of 12), Day 63

Make up a day of testing you missed

Condition
Alpha
7 Rounds
70 Double Unders
3-7 Muscle-Ups(you may do Bar)

Bravo
7 Rounds
70 Double Unders
10 Chest to Bars or Pull-Ups(kipping)
10 Strict Ring Dips

Charlie
7 Rounds
70 Double Unders(35 Single Doubles)
5 Strict Banded Pull-Ups
7 Push-Ups

Delta
7 Rounds
Run 200 Meters
10 Ring Rows
10 Push-ups to a box or bench

Extra
4 Rounds
Hollow Hold – :30-45 Sec
Weighted Side Plank – :30-45 Sec
Supine Bridge – :30 sec(upper back and heels on the floor, squeeze glutes)