MONDAY

Strength Development:

Pull-ups/Ring Dips

5 sets @ 2 minutes

·    1^st Min: Strict Ring Dips

·    2^nd Min: Strict Pull-ups

·    Do weighted if required

WOD

20 Minute AMRAP

·    3 Ring Muscle-Ups or Jumping ring MU’s OR 9 Toes-to-rings

·   5 Burpee Box Jump-overs (RX 24”/20”)

·   7 Handstand Push-ups

·   100 meter run