Thursday
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Strength Development Strict Pull-ups/Dips
5 sets @ every 2 minutes
· 1st min: Strict Pull-ups · 2nd min: Ring dips
· Pick your rep scheme and try maintain it
WOD
21 minute CAP
Complete the following Break-up anyway you want
· 3 @ 15/10 calorie Row/Erg · 64 shoulder racked single arm overhead Dumb-bell lunge steps (RX 2 @ 22.5/15 kg) · 16 Ring Muscle-up’s or 64 Toes-to-Rings · 60 Box Jump-overs (RX 24”/20”)
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