1) Conditioning
30 Ring Muscle Ups; 15 Ring Muscle Ups; 30 Jumping Ring Muscle Ups; 30 Jumping Chest-to-bar Pull-ups
40 Overhead Squats (135/95; 115/80; 95/65; 70/50)
50 meter handstand walk; 50 shoulder touches (handstand); 15 wall walks*; 25 shoulder touches (plank position)
*Beginning of movement=plank position; end of movement=nose and toes to wall
2) Strength
Work up to a heavy triple:
- Strict Press
- Deadlift
3) Interval (Extra Credit)
3 Rounds
40 Double Unders; 15 Double Unders+25 Single Unders; 40 Single Unders; 20 Single Unders
20 Toes-to-bar; 10 Toes-to-bar; 20 Knee Raises; 10 Knee Raises
Rest 1:00
320 Gym 
1) black muscle ups and ohs; blue wall walks: 30:22– respect the wall walk
3) black: 8:18
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1. (15 ring muscle-ups, 95 on squats, respect the wall walk) 21:12
3. 9:04
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