Establish a 1 Rep Max
Weighted Pull-up

4 Rounds For Time
25 Pull-ups
Row 1000 Meters

Level 1 – Jumping
level 2 – Pull-ups
Level 3 – C2B Pull-ups

Optional Work
18 Minutes EMOM
Mins 1-5 False Grip Strict Pull-up x 5
Mins 6-10 Strict Ring Dip x 5
Pause at Bottom And Top
Mins 11-15 Hips To Rings x 5
Mins 16-20 Muscle-up x 1-7*

*Based on Skill
Use Assistance Where Necessary

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