20 or 30sec ring dip support holds for 3mins. Change with partner as need
Skills and drills for strict muscle ups, bands, boxes, kipping, fasle grip
Every 4mins for 20mins
0-2min Max unbroken deadlifts @ 1.5 body weight
2-4mins Max unbroken ring dips
*Rest for the remainder of the the 2min intervals, pair up with someone of equal weight and you can change stations on the 2mins.