Lifting: Weighted Pull-ups and Ring Dips
Weighted Pull-up 5×3, using same weight per set
Ring Dip 5×5, using same weight per set
Chipper: Double Unders, AbMat Sit-ups, Walking Lunges, and Ball Slams
For time:
50 Double Unders
50 AbMat Sit-ups
50 Walking Lunges
50 AbMat Sit-ups
50 Ball Slams (30#/20#)
50 AbMat Sit-ups
50 Walking Lunges
50 AbMat Sit-ups
50 Double Unders