Capacity Builder
On the 2:00 x 5 Rounds:
Round 1: 8 Ring Muscle-ups, 10 Deadlifts
Round 2: 6 Ring Muscle-ups, 8 Deadlifts
Round 3: 4 Ring Muscle-ups, 6 Deadlifts
Round 4: 2 Ring Muscle-ups, 4 Deadlifts
Round 5: 2 Ring Muscle-ups, 2 Deadlifts
Conditioning
On the 4:00 x 5 Rounds:
5 Devil Presses (22.5/15kg)
10 Over-and-Back Hops Over Dumbbells
15 Double Dumbbell Squats
10 Over-and-Back Hops Over Dumbbells
5 Devil Presses
Body Armor
4 Giant Sets:
40 Banded Good Mornings
20 Alternating Pistols
10 Pausing Weighted Glute Bridges
Rest 2 Minutes Between Sets
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