Monday

Strength Development:

Ring Dips

5 sets @ 2 minute intervals

·   Holds

·   Lowers

·   Weighted dips

·   Muscle-up & dips

WOD

23 minute CAP

Ascending +1 Ladder

·   Body Blaster – 1 burpee, 1 pull-up, 1 knee-to-elbow complex

·   Box-jump over (24”/20”)

·   100 meter run