10 Muscle Ups
20 Pull Ups
30 Ring Dips
40 Burpees
50 Hand Release Push Ups
75 Air Squats
100 Double Unders (200 Singles)
----If you cannot do a muscle up, add 20 to each pull ups and dips. A box dip can be substituted for ring dips but the number needs to be doubled.
After at least 1 hour of rest: Shoulder Press 4x9
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