Thursday

A.

2 sets: 4-6 strict pull ups (21X2)

2 sets: 3-5 strict pull ups (21X2)

B.

3 sets:

10-12/arm single arm bent over DB or KB rows (31X2)

C.

5 sets:

In 2 mins complete:

3 muscle ups

9 push press (115/75)

12 KBS (53/35)

rest 2 mins between sets

pick up where you leave off each round