A)
5 x 5 bench press
With
5 - 10 strict pull ups in between
(20 min cap)
- start asap
B)
3 rds (using a vest if muscle ups are really good)
20 x alternating pistols
200 x run
10 x Burpee ring muscle ups / pull ups
200 x run
-(If they can't do burpee pull ups with out using a band get them to do burpee box jumps.)
- scale muscle ups for athletes who's muscle ups aren't as efficient.
Optional accessories
5 x 20 band pull aparts
5 x 10-15 Ghd sit ups
5 x 12 reverse curls
5 x 10 ring rows