Thursday

Strength Development

Strict Pull-ups/Dips

5 sets @ every 2 minutes

·    1^st min: Strict Pull-ups

·    2^nd min: Ring dips

·    Pick your rep scheme and try maintain it

WOD

21 minute CAP

Complete the following

Break-up anyway you want

·    3 @ 15/10 calorie Row/Erg

·    64 shoulder racked single arm overhead Dumb-bell lunge steps (RX 2 @ 22.5/15 kg)

·    16 Ring Muscle-up’s or 64 Toes-to-Rings

·    60 Box Jump-overs (RX 24”/20”)