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A1. Barbell Bent rows – 8-10 x 4; same weight for all sets
A2. Choose one:
these are each x 4 sets
no dip Muscle-ups – 3-10 unbroken kipping; focus on speed of transition
no dip Muscle-ups – 1-2 strict or kipping, you may do the doubles as singles
no dip Ring thing muscle-ups – 5, weighted or unweighted
Chest to bar pull-ups – 2-6 strict
Pull-ups – 3-10 strict
B. WOD choices:
“Alpha”
3 rounds
Row 500
15 ring dips
21 toes to bar

“Bravo”
4 rounds
Row 300
9 ring dips
12 toes to bar

“Charlie”
4 rounds
Row 300
6 ring dips
6 toes to bar
6 knees to chest

“Delta”
4 rounds
Row 300
10-15 push-ups
12 knees to chest or hanging knee tucks