Skill Work
Pull-ups, Muscle-ups and Dips
Conditioning
3 Rounds: (workout courtesy of Pat Sherwood)
5 Ring MU (15 Pull-ups/15 Dips)
10 Squat Cleans (135/95)
20 Box Jumps (24/20)
Sweat Class
“The Ghost”
6 Rounds for max reps of:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
Record scores for all 18 sets
