02.17.17

Skill

• Kipping Pull-up/Dip/Muscle-up drills

Strength

Squat

• 5 reps @ 65%
• 5 reps @ 75%
• 5 or more reps @ 85%

All percentages are based on your “Training Max” (90% of your true max).

Conditioning

8 RFT:

• 3 Muscle-up/6 Pull-up + 6 Dip
• 10 Burpee