Tuesday January 7th

A. Complete Three sets for max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Handstand Push-Ups *Strict*
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Sit-Ups
Rest 2:00 between sets

HERD FIT
scaled above but only 2 rounds