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 


