Part 1:
4 Minute Flight Simulator
5 Unbroken Double Unders
10 Unbroken Double Unders
15 Unbroken Double Unders….etc
*Follow the same pattern, your score is the how high you reach in unbroken double understanding (Multiples of 5)
Part 2:
6 Minute Rep Ladder
2 Chest to Bar Pull Ups
2 Shoulder to Overhead (115/75)
*Add 2 reps per round
6 Minute Rest
6 Minute Rep Ladder
2 Toes to Bar
2 Deadlifts (185/125)
*Add 2 reps per round
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Muscle Up version:
1 Ring Muscle Up (Increasing by 1's)
2 Shoulder to Overhead Increasing by 2's)
REST
1 Bar Muscle Up (Increasing by 1's)
2 Deadlifts (Increasing by 2's)