Establish a Heavy
1-Rep Overhead Squat

Level 1
3 Rounds For Time
30 Box Step-ups 24/20”
50 Sit-ups
10 Ring Rows
10 Dips (Box or w/assistance)

Level 2
3 Rounds For Time
30 DB Box Step-ups 30/20#
30 Toes To Bar
5 Ring Muscle-ups

Level 3
3 Rounds For Time
30 Alternating Pistol Squats
30 GHD Sit-ups
10 Ring Muscle-ups

Optional Work
3 Tough Sets
Cable Tricep Pressdown x 12

3 Tough Set
Wrist Curl x 15

3 Tough Sets
Reverse Wrist Curl x 15

GIVE A REPLY