Friday
| Strength Development
Ring Pull-ups/Ring Dips
5 sets @ every 2 minutes
· 1st min: Ring Pull-ups · 2nd min: Ring Dips
· Pick your rep scheme and try maintain it
WOD
18 Minute CAP
Tri-Hard
· 45 Double-unders · 21 Toes-to-bar · 21 Handstand Push-ups
· 45 Double-unders · 15 Toes-to-bar · 15 Handstand Push-ups
· 45 Double-unders · 9 Toes-to-bar · 9 Handstand Push-ups
If finished early then Recovery ride/row at 50% pace.
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