A. Push Press – Build to a heavy set of eight (1-2 attempts only)

B. Ring to Chest Pull-Up – 4×6-8 @20X1 Tempo

C. Bar Muscle Ups – 2xMax(-2); rest as needed

D. Every 30-sec x 10 – 5 C2B Pull-Ups (practice jumping into the kip for the first rep)

E. Shoulder to Overhead – 75 reps @115/75-lbs (every break perform 3 Burpee Muscle Ups)


3 sets:
50’ Suitcase Carry/arm
50’ Double Kettlebell Front Rack Carry
50 Banded Push Downs

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