FRIDAY

Strength Development:

Pull-ups/Ring Rows

5 sets @ 2 minutes

·     1^st Min: Strict Ring Dips

·     2^nd Min: Strict Pull-ups

Do weighted if required

WOD

20 Minute AMRAP:

·   2 Ring Muscle-ups OR 6 Toes-to-Rings

·   4 Push Press (RX 40/30 Kg)

·   8 Med-ball Cleans (RX 9/6 Kg)

Sort of like NATE but not