2 rounds Row or ski 60s 10 ring rows 30s hang 5 press ups 30s side plank 10 scorpions Crab walk 10 Air squats Mad cow - front squats - 5x5 Strength (pull ups) 1) either establish 30 peg board pull ups Or 5 peg board climbs (scale the amount of peg holes if needed) Or 15 strict ring muscle ups 2) pull uppers (you can do the above or) Ladder pull ups 1,2,3,4,5,6,7,8,9,10 (use a band if you need for bigger sets, all sets must be unbroken) 3) non pull uppers. Establish a new plate max. 3x 8s negatives 3 max pull ups with bands Workout for time- 500m ski 30’cal assault bike 500m row
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