FRIDAY

Strength Development:

Strict Pull-ups/Ring Rows

10 Minute EMOM

·  1^st Min: Strict Pull-ups

·  2^nd 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