Skill:
ring muscle-up/ chest 2 bar pull-up
Conditioning:
Rx
10-8-6-4-2 reps of:
bar muscle-ups
20 ghd sit-ups
Intermediate
10-8-6-4-2 reps of:
chest 2 bar pull-ups
10 ghd sit-ups
Beginner
10-8-6 reps of:
pull-ups
10 sit-ups
Mutant
10-8-6-4-2 reps of:
ring muscle-ups
30 ghd sit-ups
Post times to whiteboard.