A. Max rep Pull-up (kip or strict...what you did at beginning)
B. Max rep ring dips
***RECOVER*** Prob a good 20min and get that lactic acid out of arms
FOR TIME....
20 MU (20 man makers to scale) *video link below
40/25 HSPU
80/50 Pull-ups
.....THE CATCH... every 5 minutes complete 250m row! So at 5,10,15....etc..
https://www.youtube.com/watch?v=iMNnvhg1JcM
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