Tuesday, September 8


10 burpees

10 wide grip push-ups

5 kipping pull-ups

10 burpees

10 narrow grip push-ups

5 chest to bar pull-ups

5 HSPU to 3 abmats

5 HSPU to 2 abmats

5 HSPU to 1 abmat


10 ring dips – try to do at least 5 strict

Burgener warm-up clean grip



Press: 5×75%, 3×85%, 1×95%+ reps



For as long as you can continue up to 30 mins, do 10 pull-ups and 10 ring dips every minute.

L1 – Ring Rows and jumping ring negatives

L2- Rx’d

L3- 1 muscle-up every 15 seconds

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