-Find a 1 RM weighted pistol

*perform this weight with each leg.  If you don’t have a pistol, perform max reps of goblet squats with a kettlebell heavy enough in weight to challenge you.


Max reps pull-ups (any variation)

*If you did pull ups yesterday, do HSPU today…I apologize for making a typo!  I did some burpees for it.


For time:

2 k Row


5 rounds:

3 Muscle-ups (5 ring pull-ups + 5 dips)

3 Weighted pistols each leg




With a buddy:

20 minute AMRAP:

Row 500 m

10 Toes to bar

*One partner works at a time.  Switch after completing a full round.