Option A

Bar Muscle Up/CTB Pull Up *

3 x 5-20 reps (on the 2 minutes)

Go to a max unbroken set each time

Option B

AMRAP 6 minutes

Max Bar muscle Up/Pull up

Option C

Banded Pull Up/Row

3 x 8-10 reps



3 Rounds

30 Wall Balls 20/14lbs

20 Ring Dip

10 Squat Clean 155/105lbs

1 minute rest

This is a sprint. Clean about 60% of 1RM. Ring dips can be scaled for 10 reps or HR push up