Strength Development:

Strict Pull-ups/Ring Dips

 

5 sets @ 2 minutes

 

·     1st Min: Strict Pull-ups

·     2nd Min: Strict Ring Dips

 

WOD

 

Complete the following in 22 Minutes

 

·   30 Ring Muscle-ups OR 90 Toes-to-Rings

·   15 Wall-walks or 40 meters Handstand Walk

·   100/80 calories

 

However you wish to break it up