MONDAY

Strength Development:

Barbell Roll-outs/Strict Pull-ups

10 Minute EMOM

·  1^st Min: Barbell Roll-outs

·  2^nd Min: Strict Pull-ups

Stimulus:

·    Braced core/ Engaged lats

·    Strong Shoulders

WOD

For Time:

Complete in 21 Minutes

Break-up as desired

·   60 Pull-ups OR 45 Chest-to-Bars OR 30 Bar Muscle-ups

·   50 Handstand Push-ups

·   1000 Meters Run/Row/Erg

Stimulus:

·   Cycle Speed

·   Short recovery between sets