Week 1(of 12)Day 2

A. Build
Deadlift – Heavy 5; not touch-n-go,

B. Condition
3 Rounds
63 Dubs
21 Burpees
7 Muscle-Ups(bar if you can’t do ring)

12 min cap

Alpha – As written
Bravo – Jumping Muscle-Ups(bottom of rings set at your lower chest) or 14 chest to bars and 36 single double
Charlie – 14 Pull-ups and single unders
Delta – 14 Ring Rows and Single unders

Extra
L-Sit or N-Sit – tabata or reverse tabata
Bat Wings – 10-10-10