Strength Development:

Pull-ups/Ring Dips

 

5 sets @ 2 minutes

 

·    1st Min: Strict Ring Dips

·    2nd Min: Strict Pull-ups

 

Do weighted if required

 

WOD

 

20 Minute AMRAP

 

·    3 Bar Muscle-Ups or Jumping Bar MU’s OR 3 Pull-ups/Dips

·    6 Box Jumps (RX 30”/24”)

·    9 Dumb-bell Snatches – alternating arms (RX 22½/15 Kg)