Level One
A1. Pull Up Eccentric
5 x 3 w/ 4 second pause at top position
A2. Push Up Eccentric
5 x 4 w/ 4 second pause in bottom position
Level Two
A1. False Grip Chest to Ring Pull Up
5 x 3 Hang in false grip for 10 seconds and then complete reps with pause at top
A2. Ring Support Negative Through Muscle Up Transition
5 x 3
B. Jackie
1000m Row
50 Thrusters (45/35)
30 Pull Ups
C. Accumulate
50 Band Pull Aparts
