Friday

As Many Rounds As Possible In 20 Minutes

7 Chest to Bar Pull-ups

7 Dumbbell Push Press 50s/35/30s

7 Dumbbell Squats 50/45s-/35/30s

Scale to 7 Pull-ups or ring rows, 7 Dumbbell Push Press 35s/25s, 7 Dumbbell Squats 35s/25s

As Many Rounds As Possible In 20 Minutes

2 Bar Muscle-ups

4 Strict Handstand Push-ups

8 Dumbbell Squats 50/45s- 35/30s