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Individual
Strength – 15 bar muscle ups or muscle up practice for 15 min
rest 5 min
Stamina – As many sets as possible in 15 min (going all the way through list is one set)
5 bodyweight bench press
5 bodyweight front squats
4 Man Crew
Strength – each complete 15 muscle ups or practice for 15 min
rest 5 min then
Stamina – as many sets as possible in 15 min (2 at a time and then switch)
FF1 – 5 bodyweight bench press
FF2 – 5 bodyweight front squats