Wednesday –
A; 5 Sets
work up to a tough 1 rep strict pull up
+ 1 rep strict Dip in 15 min -
rest & rotate as needed, but
B. For time
Run 800m
+30x Pull Up
+30x Push Up
Run 400m
+20x Pull Up
+20x Push up
Run 200m
10x Pull Up
10x Push Up
adv; CtB Pull Up + Ring Dip
or 15-10-5 Ring Muscle Up