Strength

Bench press 1RM

*Take 15min to work up to a 1RM bench

 

Conditioning

Against a five-minute running clock,

Row 1000 Meters

immediately followed by, as many reps as possible in the remaining time of:

Muscle-Up + 2 Dips

Rest 2 minutes, and then…

Against a five-minute running clock,

Run 800 Meters

immediately followed by, as many reps as possible in the remaining time of:

Chest-to-Bar Pull-Ups

Rest 2 minutes, and then…

Against a five-minute running clock,

Row 1000 Meters

immediately followed by, as many reps as possible in the remaining time of:

Muscle-Up + 2 Dips

 

*Scale Muscle ups with Ring Dips, and C2B with standard or banded pull ups. Scale row to 800m and run to 600.