Strength Development:

Strict Pull-ups/Ring Dips

 

5 sets @ 2 minutes

 

·     1st Min: Strict Pull-ups

·     2nd Min: Strict Ring Dips

 

WOD

 

20 Minutes

5 Rounds

 

Work 50 sec/10 sec transition:

 

·     1st Min: Box Jumps (RX 30”/24”)

·     2nd Min: Wall-balls

·     3rd Min: Bar Muscle-ups or Jumping Bar MU’s

·     4th Min: Calories Row/Erg/Bike