Score

NSC Ring & Pull Ladder

Continuous clock ladder: 1 MU 1st min, 2 MU 2nd, 3 MU 3rd… until failure, then Run 400 m. Repeat ladder for dead-hang pull-ups, kipping pull-ups.

Continuous clock ladder: 1 ring dip 1st min, 2 ring dips 2nd, 3 ring dips 3rd… until failure (you may kip).

5 rounds of: • Max ring dips in 1:00 → rest 1:00 • Max ring push-ups in 1:00 → rest 1:00

5 rounds of: • Max strict ring dips • Max kipping pull-ups Rest as needed

Ladder for 45 min of: • Pull-ups by +1 each min • Ring dips by +2 each min • Push-ups by +3 each min • Sit-ups by +3 each min