5 Tough Sets
Weighted Dip x 4-5
Increase Total Load From 9/4
Then
Level 1
3 Rounds For Time
Run 400 Meters
7 Chest-2-Bar Pull-ups
12 Burpees To Target

Level 2
3 Rounds For Time
Run 400 Meters
3 Bar Muscle-Ups
12 Burpees To Target

Level 2+ – 6 Bar Muscle-Ups

Optional Work
3 Tough Sets
Single Arm DB Bent Over Row x 10

3 Tough Sets
DB Bench Press x 8

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