Skill
5x6 Strict Pull Ups
Rest 2:00
CFL/Newbs
5x6 Ring Rows with feet on a box
Rest 2:00
WOD
5RFT
20 Push Ups
20 Abmat Sit Ups
20 Push Press (95,65)
20 Min Cap
RX+
5/3 Ring Muscle Up before each round
CFL/Newsb
(12-15 reps)
5x6 Strict Pull Ups
Rest 2:00
CFL/Newbs
5x6 Ring Rows with feet on a box
Rest 2:00
WOD
5RFT
20 Push Ups
20 Abmat Sit Ups
20 Push Press (95,65)
20 Min Cap
RX+
5/3 Ring Muscle Up before each round
CFL/Newsb
(12-15 reps)