MONDAY

Strength Development:

Ring Dips/Strict Pull-ups

10 Minute EMOM

1^st Minute: Ring Dips

2^nd Minute: Strict Pull-ups

Stimulus:

· Consider a weight vest

· Good technique

· Full range of motion

WOD

5 Rounds For Time

20 Minute CAP

·   10 Thrusters (RX 40/30 Kg)

·   15 Wall-balls (RX9/6 Kg)

·   10 Toes-to-Bar

·   100 Meter Run

Stimulus:

·  Consistent pacing

·  Aim for unbroken sets