Competitor Training 2.3.16 

Super Set
A) Bottom of Dip Hold 3x:10 Sec
B) Top of Pull-up Hold 3x:10 Sec
C) Hollow Rocks 3×10 Sec
D) Arch Rocks 3×10 Sec
Then
1) 3 Swings into Hip Pull-up + 1 Swing into Muscle up: 3×1(3+1)
2) 1 Muscle Up + 3 Strict Dips: 3×1(1+3)
3) Kipping Muscle Ups: 1xME

Conditioning
12 rounds: Run 35sec with max incline as fast as possible rest 90 sec btwn.