A.
Three sets of:
Strict Pull-Ups x 6-8 reps @ 21X0 (OR Muscle-Ups x 3-6 reps)
Supine Ring Rows x 8 reps @ 2111
Handstand Hold x 45-60 second (OR Handstand Walk Practice)
Plank Hold or L-Sit x 60 seconds
B.
Two sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Ring Dips
