DSC_3457

A. Choose one:
Muscle-Ups – Max UB x 4; Rest :90 Sec
Ring Thing Muscle-Up – Max UB x 3; Rest :90 Sec(only if you can do chest to bar)
Strict Chest to Bar Chin-Up + Dip – 3-5 + 3-8 x 5; Rest :90 Sec
Strict Chin-Up + Dip – 3-5 + 3-8 x 5; Rest :90 Sec
Strict banded Chin-Up + Push-Up – 3-5 + 5-8 x 5; Rest :90 Sec
Ring Row + Top of the Ring Push-Up hold – 6-10 + Max Time x 5; Rest :90 Sec
B. WOD
Row 250
15 Burpees
Row 250
Rest 2:00 x 4