TUESDAY

Strength Development:

Strict Pull-ups/Ring Dips

5 sets @ 2 minutes

·    1^st Min: Strict Pull-ups

·    2^nd Min: Ring Dips

WOD

20 Minute CAP

21 – 15 – 9

·   Chest-to-Bar Pull-ups

·   Wall-balls (RX 9/6 Kg)

Then:

21 – 15 – 9

·   Kettlebell Swings (RX 24/16 Kg)

·   Pull-ups