1) Pullups
Level 1 – 5 sets of 3 Negative
Pullups
Level 2 – 15 kipping
progressions on a box, then 3
sets of 3 pullups
Level 3 – 15 butterfly
progressions on a box, then 3
sets of 5 butterfly pullups (slow
and smooth

2) Muscle Ups
Level 1 – 3 sets of 5 Muscle up
transitions on low rings – body as
parrallel as possible
Level 2 – 3 sets of 3 Muscle up
transitins with feet on box, then
max unbroken muscle ups
Level 3 – 3 sets of 3 negative
muscle up transitions, then max
unbroken muscle ups

2) Complete 4 rounds of the
following for time
Run 400m Sled Pull (95/75)
Row 1000m
Rest 2 Minute