Strength Development:

Strict Pull-ups/Ring Rows

 

10 Minute EMOM

 

·  1st Min: Strict Pull-ups

·  2nd Min: Ring Rows

Stimulus:

·  Braced core

·  Engaged lats.

 

WOD

 

20 Minute CAP

 

5 Rounds For Time:

 

·   6 Toes-to-Rings OR 3 Ring Muscle-ups

·   6 Dumb-bell Snatches

 

5 Rounds

 

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

·   4 Dumb-bell Snatches

 

5 Rounds

 

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

·   2 Dumb-bell Snatches

 

Stimulus:

·   Consistent Sets

·   Fast recovery