5-19
4 sets Strict pullups4 sets Hspu
**Competitors strict chest to bar, and strict or deficit hspu
2 min each station
1. Ring dips – competitors – muscle ups
Rest 1 min
2. Double unders
Rest 1 min
3. Sit ups
Rest 1 min
4. Hand release pushups
Rest 1 min
5. Calorie row