THURSDAY

Strength Development:

Pull Ups/Ring Dips

10 Minute EMOM

·  1^st Min: pull ups

·  2^nd Min: Ring Dips

Stimulus:

·  Set a number for each and aim to maintain across all sets

WOD

5 Rounds For Time

22 Minute CAP

·     10 Kettle-bell swings (RX 24/16 Kg)

·     20/15 Calories

·     8 GHD’s OR 15 Sit-ups

·     5 Meter Handstand Walk or 7 HSPU’s

Stimulus:

·    Do not go fast! Pacing

·    Consistent unbroken Sets