5 Tough Sets
Bench Press x 3

3 Rounds For Time
Level 1
Run 400 Meters
10 Ring Rows + 10 Dips
21 Burpees (Target)

Level 2
Run 400 Meters
4 Muscle-ups
21 Burpees (Target)

Level 3
Run 400 Meters
7 Muscle-ups
21 Burpees (Target)

Optional Work
3 Sets of EACH of the Following:
False Grip Kip Swing x 10
False Grip Hips To Rings x 5
Ring Row x 5 @10X3 (Hold at Chest)
Ring Dip x 5 @13X3 (Hold Bottom and Top)

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