10 Minutes To Establish a 5-Rep Max
Weighted Pull-up
Level 1
20 Minutes AMRAP
18 Calorie Row
9 DB Ground To Overhead 30/20#
5 Strict Pull-ups*
5 Dips*
*Use Assistance if Necessary
Level 2
20 Minutes AMRAP
18 Calorie Row
9 DB Ground To Overhead 45/30#
1 Bar Muscle-up
Each Round, Ascend By 1 Bar Mup
Level 3 – Start Mups at 3 and Ascend
Optional Work
Every 2 Minutes For 10 Minutes
25 Seconds Endless Rope Sprint
Max Feet, Least Resistance