21/11/2018
Wednesday 21 November 2018 '21/11/2018'

0-3 min 15 bar muscle up

3-6 min 20m hs walk

6-9 min 30 ring dips

9-12 min 30 hspu

12-15 min 9 legless L-sit rope climbs

18-21 min 30 alternative pistol squats

21-24 min 40 ring push ups

scale:

0-3 min  box muscle up or banded

3-6 min  20 sec hs hold every min

6-9 min 30 banded dips

9-12 min 30  box push ups

12-15 min 9  rope climbs or rope walks

18-21 min 30  box pistol squats

21-24 min 40 push ups