Friday

Work Capacity
For time 10-9-8-7-6-5-4-3-2-1 reps of:
Single arm dumbbell row
Box jump 24 inch box w/DB's in hands
Muscle-up on odd rounds only

Note: Choose a dumbbell weight for the rows that is hard, but doable. For the box jump the load is going to be dependent on your body's ability to generate power - I find 35lbs in each hand to be a good challenge for this session, but please scale down if you have never done weighted jumps before. Land softly! Complete muscle-ups on the bar of rings for rounds 9-7-5-3-1.