Strength Development

Ring Pull-ups/Ring Dips

 

5 sets @ every 2 minutes

 

·    1st min: Ring Pull-ups

·    2nd min: Ring Dips

 

·    Pick your rep scheme and try maintain it

 

WOD

 

18 Minute CAP

 

Tri-Hard

 

·   45 Double-unders

·   21 Toes-to-bar

·   21 Handstand Push-ups

 

·   45 Double-unders

·   15 Toes-to-bar

·   15 Handstand Push-ups

 

·   45 Double-unders

·   9 Toes-to-bar

·   9 Handstand Push-ups

 

 

If finished early then Recovery ride/row at 50% pace.