SKILL

Ring Muscle Up skill -OR- modification for your skill set; building strength
4 Strict Ring Muscle Ups
– rest 15 seconds —
40% of 3 minute test of your Kipping Ring Muscle Up from week one
–rest 90 seconds —

3 Strict Ring Muscle Ups
– rest 15 seconds —
30% of 3 minute test of your Kipping Ring Muscle Up from week one
–rest 90 seconds —

2 Strict Ring Muscle Up
– rest 15 seconds —
25% of 3 minute test of your Kipping Ring Muscle Up from week one

CONDITIONING

Mount Everest
15-10-5 
Sandbag Cleans (100/70)
5-3-1
Rope Climbs