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A. Choose one:
Strict Chin-ups – 6-8 x 5
Strict Chin-ups – 3-5 x 5
Strict Chin-ups – 2 x 5
Barbell Inverted rows with supinated grip – 6-8 x 5
B. WOD Choices:
“Alpha”
Row 500
21 toes to bar
15 ring dips
9 no dip muscle-ups
rest 3 min x 3

“Bravo”
Row 500
15 toes to bar
12 ring dips
3-6 no dip muscle-ups or 12 chest to bars
rest 3 min x 3

“Charlie”
Row 500
18 knees to chest
15 ring dips(feet on a box)
12 pull-ups
rest 3 min x 3

“Delta”
Row 500
18 hanging knee tucks
15 hand release push-ups
12 banded pull-ups or jumping pull-ups
rest 3 min x 3