Warm-Up
1 Min Hollow Rock
1 Min Arch Rock
Pull-ups
30" Ghd Sit-ups
30" Back Extensions
Ring Pull-ups
Part I: Connectivity/Muscle-up
A. 7 x 1 Toenail Muscle-ups
B. 7 x 1 Negative Muscleups
C. 2 - 2 - 2 - 2 Ring Dips
Part II: Strength
5 - 5 - 5 - 5 Box Squat
In Between Sets:
5 Perfect Wide Grip Pull-ups (purple)
Part III: Conditioning
2 Rounds
20 Cals A.D./1 Burpee + 1 Tire Flip
15 Cals A.D./2 Burpee + Tire Flips
...5 Cals A.D./ 4 Burpee + Tire Flips
Stretch
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