Friday-Level Up Training

Ninja
Muscle Up Test
For time:
1-2-3-4-5-6-5-4-3-2-1
Unbroken Ring Muscle Up

*Each set must be unbroken. If you miss a rep, that set must start over.

Modify to a rep count that you can build up to unbroken, then go back down. (If that means 1-2-1, or even 1-1, do a 6 min AMRAP of singles)

Conditioning
“3 Headed Troll”
3 rounds for time:
15 Deadlifts, 225/155
15 Handstand Push ups
15 Pull ups

Daily Midline
3 rounds for quality:
20 DB Sit ups
20 GHD Hip Extension


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