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| Jeremy and Hollywood flipping tires. It's easier to roll them... |
3 Rounds:
5 Pull-ups
10 Push-ups
15 Squats
Dynamic Warm-Up/Burg WU
MetCon:
AMRAP 10:
Run 100m
2 Muscle-ups
4 Ring Dips
8 Box Jumps 24/20"
*Do the ring dips at the top of the rings after doing the second muscle-up. If you can't do a muscle-up, or fail at some point during the workout, do 3 CTB pull-ups + 2 extra ring dips.
Endurance:
Run: 200m, 400m, 800m, 400m, 200m, rest half completion time
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