MONDAY

Strength Development:

Strict Pull-ups/Ring Dips

5 sets @ 2 minutes

·    1^st Min: Strict Pull-ups

·    2^nd Min: Strict Ring Dips

WOD

21 Minute CAP

7 Rounds For Time:

·   3 Bar Muscle-ups or Jumping Bar Muscle-ups

·   6 Devil’s Press (RX 22½/15 Kg)

·   12 Wall-balls

·   24 Double-unders