THURSDAY

Strength Development:

Pull-ups/Ring Dips

5 sets @ 2 minutes

·    1^st Min: Strict Ring Dips

·    2^nd 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)