Essentials:
A.
4 Sets
Pull Up Negatives x 2 reps
Rest 10 sec
Ring Pull x 12 rep
Rest 10 sec
Jumping Pull Ups x 14 reps
Rest 10 sec
Hollow Hold x 20 sec
On the 2:30 min
Or ADAPT
B.
Yearly Benchmark
For Time:
Row x 5000 meters
Fitness:
A.
4 Sets
UB Muscle Up x 2 reps
Rest 10 sec
UB Muscle Up x 2 reps
Rest 10 sec
Muscle Up x 1 rep
Rest 10 sec
Hollow Hold x 20 sec
*Ring or Bar
On the 2:30 min
Or ADAPT
B.
Yearly Benchmark
For Time:
Row x 5000 meters
Performance:
A.
4 Sets
(3 Kips + 1 Muscle Up) x 4 complexes
Rest 15 sec
Hollow Hold x 20 sec
On the 2:30 min
Or ADAPT
B.
Yearly Benchmark
For Time:
Row x 5000 meters