Friday
Option #1
As Many Rounds As Possible In 20 Minutes
7 Chest to Bar Pull-ups
7 Dumbbell Push Press 50s/35/30s
7 Dumbbell Squats 50/45s-/35/30s
- Scale to 7 Pull-ups or ring rows, 7 Dumbbell Push Press 35s/25s, 7 Dumbbell Squats 35s/25s
Option #2
As Many Rounds As Possible In 20 Minutes
2 Bar Muscle-ups
4 Strict Handstand Push-ups
8 Dumbbell Squats 50/45s- 35/30s