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A. Choose One:
Muscle-Ups – Max UB x 3; Rest 2 Min
Muscle-Ups – Accumulate 10 Reps
Ring Thing Muscle-Ups – Max UB x 3; Rest 2 Min
Legless Rope Climbs + Ring or Bar Dips – 1 + 3-5 x 5-7
Rope Climbs + Ring or Bar Dips – 1-2+3-5 x 5-7
Strict Chin-Ups + Ring Push-Ups – 2-5+3-8 x 5-7; u may use a band
B. Wod choices:
“Alpha”
Row 1000
50 Toes to Bar
30 Burpee Box Jumps@24/20

“Bravo”
Row 1000 Meters
50 Knees to Chest
30 Burpee Box Jumps@24/20

“Charlie”
Row 1000 meters
50 hanging knee tucks
30 burpee Step-Ups@24/20

“Delta”
Row 500 Meters
30 Sit-Ups
20 Burpee Step-Ups@20/16