15 Minutes Practice 1 of The Following
Kipping Pull-up
C2B Pull-up
Muscle-up (Strict or Weighted)
Bar Muscle-up
Then
7 Rounds For Time
5 Ring Dips
3 Hang Power Cleans
Level 1 – 155/105#
Level 2 – 185/125#, 7 Ring Dips
Level 2+ – 225/155#, 9 Ring Dips
Optional Work
3 Tough Sets
Bench Press x 3
(Pause 2 Full Seconds At Chest)
5 Tough Sets
Supinated Grip Bent Over Row x 5-6