STRENGTH

RX
4 Rounds of
3 Strict ring muscle ups
15 GHD situps
rest as needed

Scaled
5 Rounds of:
Any strict movement to get stronger pull or dip
15 Vups/tuck ups/abmat situps

METCON

RX
5 Rounds for time:
5 Push ups
10 Chest to bar pullups
1 min of plank hold

TIme cap: 12 min
Target: 8-10 min

Scaled
5 Rounds for time:
5 Box pushups
10 Jumping C2B pullups
1 min of plank hold on knees

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