50ft Bear Crawl
5 Chin ups
5 Ring dips
10 Jumping Split Squats (alternating)
A. Strength: Back Squat (20:00)
3 x 5 @ 75-80% of 1RM
Complete 5 box jumps after each set (step down, +30/24)
Including warm ups
Use the warm up rounds to add height to your box jumps. For the working sets the boxes should be higher than your normal box jumps. Push your limit on the jump as long as its safe and responsible. These box jumps should be high and force you to be explosive. Step down after each rep.
7 Muscle ups (16 C2B + 16 ring dips, 16 burpee pull ups/ring rows)
8 Muscle ups (16 C2B + 16 ring dips, 16 burpee pull ups/ring rows)
Extra Credit: GHD Sit Ups
4 x 10-25
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