Tueday

Skill Development:

Strict Pull-Ups/Ring Dips

5 sets @ 2 minutes

1^st min: strict Pull-ups

2^nd min: Ring Dips

Pick a rep scheme and maintain it across all 5 sets

WOD

For Time:

20 minutes CAP

3 Rounds:

·   15 Pull-ups

·   15 Single Arm Overhead Kettle-bell Lunge steps (RX 24/16 kg)

3 Rounds:

·   9 Chest-to-Bar Pull-ups

·   9 Kettle-bell Goblet Squats (RX 24/16 kg)

3 Rounds:

·   6 Handstand Push-Ups

·   6 Kettle-bell Weighted Sit-ups (RX 24/16 kg)

Pick a kettle-bell weight that will challenge you but not TOO challenging

Maintain good form throughout!