21-18-15-12-9-6-3 Burpee Pullup Front Squat (135/95lbs)
21-18-15-12-9-6-3 Burpee Pullup Front Squat (115/75lbs
18-15-12-9-6-3 Burpee Jumping Pullup Front Squat
Bench press 1-1-1-1-1-1-1 – Go for a 1 rep max on the bench press. You get seven attempts to build up to the heaviest weight possible.
Every 30s for 10 minutes: 2 false grip pull ups, 1 strict muscle up, 2 ring dips – This is to be done without letting go of the rings. Consider doing one rep every minute if you are still developing the strict muscle up. Compare to 11/18 when we did this last.