10-15 Muscle Up or 20-30 Dip
then
3 Rounds of:
400m Row
30 Double Under (60-90 Singles)
15-20 Pullup
Rest 2 minutes after each round.
then
20-30 HSPU (Sub heavy seated DB press)

10-15 Muscle Up or 20-30 Dip
then
3 Rounds of:
400m Row
30 Double Under (60-90 Singles)
15-20 Pullup
Rest 2 minutes after each round.
then
20-30 HSPU (Sub heavy seated DB press)
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