26/9/2018
Wednesday 26 September 2018 '26/9/2018'

1 . in front of the clock

0-4 min, 5-8 L-sit chin ups

4-5 rest,

5-9 min, 7-10 t2b or k2e

9-10 rest,

10-14 min -2-3 strict ring muscle up or assisted strict ring muscle up

14-16 rest

and 16-18 amrap of bar muscle up or muscle up from a box

2 . 7 min amrap

5 hspu or box push ups

5 burpees

10 goblet squats