August 20, 2015
1) Pullups
Level 1- 3 sets of 5 banded
strict Pullups (smallest band
possible)
Level 2- 3 sets of max over the
bar hang (rest 2 minutes in
between), then 3 sets of 5
unbroken kipping pullups
Level 3- 3 sets of max over the
bar hang (rest 2 minutes in
between, then 3 sets of 5
unbroken butterfly pullups
2) Muscle Ups
Level 1 – 2 sets of 5 muscle up
transitions on low rings, 1 set of 5
muscle up transitions on box
Level 2- 2 sets of 5 muscle up
transitions on box, 2 sets of 5
swings
Level 3- 5-7 hip drive muscle ups,
then max unbroken muscle ups
3) For time accumulate 5,000m
between running and rowing