L3:
Every :90 for 8 minutes perform 3 Ring Muscle-ups
L2:
5x2 Banded Ring Muscle-up Transitions
L1:
5xMR Banded Ring Dips
L2 & L3:
200m Run
5x Renegade Manmakers (50/35)
1 Rope Climb
200m Run
4x Renegade Manmakers (50/35)
2 Rope Climb
200m Run
3x Renegade Manmakers (50/35)
3 Rope Climb
200m Run
2x Renegade Manmakers (50/35)
4 Rope Climb
200m Run
1x Renegade Manmakers (50/35)
5 Rope Climb
L1:
200m Run
5x Renegade Manmakers (35/20)
1 Pull to Standing
200m Run
4x Renegade Manmakers (35/20)
2 Pull to Standing
200m Run
3x Renegade Manmakers (35/20)
3 Pull to Standing
200m Run
2x Renegade Manmakers (35/20)
4 Pull to Standing
200m Run
1x Renegade Manmakers (35/20)
5 Pull to Standing