MONDAY

Strength Development:

Strict Pull-ups/Ring Dips

5 sets @ 2 minutes

·  1^st Min: Strict Pull-ups

·  2^nd Min: Ring Dips

Stimulus: Build to working sets and maintain

If you don’t have strict – use a band that gives you the least amount of assistance possible, but doable.

WOD

15 Rounds For Time:

20 Minute CAP

·   5 Toes-to-Rings or 2 Ring Muscle-ups

·   5 Push-ups

·   10 Air Squats

Stimulus:

·  Consistent pacing

·  Aim for same time for all rounds