3 Sets of each:

1) 1 Weighted Ring Dip + 3 Strict Ring Dips + 5 Kipping Ring Dips

2) 2 Weighted Pull-Ups + 4 Strict Pull-Ups + 6 Kipping Pull-ups (no butterfly)Ring Pull-Up


5 Rounds For Time and Distance:

1 Minute Max Meters

40 M Broad Jump

8 Strict TTB

*rest 30 seconds between rounds


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