THURSDAY

Mobility & Strength Development

9-minute EMOM

·        1^st min: Lat pull Backs

·        2^nd min: Kips

·        3^rd min: strict pull-ups – Bar or Rings OR Strict MU’s

Focus:

·   Core and Shoulder strength development

WOD

8 Rounds for Time:

16 Minute CAP

·    4 Man-makers (2xDB’s)

·    8 – 12 Pull-ups OR Jumping Pull-ups OR 3+ Ring Muscle-ups

Focus of WOD:

·   Building Core stability

·   Very short recovery time and transition time

·   Challenging your set volume – maintain across all 8 rounds