• Chris



3 rounds of:

Max repetition Muscle ups in 2 minutes

2 minute rest

*If you're not hitting Muscle ups use a challenging band, if you're not getting banded Muscle ups work on strength; complete max repetition dips and strict Pull ups.

STRENGTH (5/3/1 pgm)



Teams of 3 complete:

2.4km Run (total)

300 Air Squats (2 poeple working at a time)

300 Sit ups (2 people working at a time)

1.8km Run (total)

200 Air Squats

200 Sit ups

1.2m Run (total)

100 Air Squats

100Sit ups

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