30 Muscle Ups for time
15:00 of Pull Up/ Dip Work (Max Pull Ups/ Max Dips)
If you are doing the Competition on Saturday!
10:00 Moderate Pace Bike
10:00 Moderate Pace Row
15:00 Stretch/ Mobility Work
10:00 Empty Barbell or PVC (3 Set of 5 Reps Each Movement)