Level 1
90 Seconds Max Ring Dips
Rest 90 Seconds
60 Seconds Max Ring Dips
Rest 60 Seconds
30 Seconds Max Ring Dips
Then
Row 2K Time Trial

Level 2
90 Seconds Max Muscle-up
Rest 90 Seconds
60 Seconds Max Muscle-up
Rest 60 Seconds
30 Seconds Max Muscle-up
Then
Row 2K Time Trial

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