A.
Three sets, not for time, of:
15′ Rope Climbs x 3-4 reps
Muscle-Ups x 4-8 unbroken reps
L-Sit x 30-45 seconds
B.
Six sets for times of:
20-Meter Suicide Sprint
135/95 lb Shoulder to Overhead x 12 reps
20-Meter Suicide Sprint
Chest-to-Bar Pull-Ups x 12 reps
Rest 4 minutes
Suicide Sprints – 5m out and back, 10m out and back, 15m out and back, 20m out and back.
