Friday

SKILL

Odds: 2-5 Strict pull ups (Strict Chest to Bar Pull ups)

Evens: 2-3 Ring Muscle up Transitions

E.M.O.M for 10 minutes

WOD

4 minutes to complete max repetitions of:

Walking Lunge Steps (15/10kg Plate)

3 minute rest, then 5 minutes to complete max rounds of:

5 Hand Release Push ups (Handstand Push ups)

10 Walking Lunge Steps (15/10kg Plate)

4 minute rest, then 6 minutes to complete A.M.R.A.P of:

3 Pull ups (Chest to Bar Pull ups)

5 Hand Release Push ups (Handstand Push ups)

10 Walking Lunge Steps (15/10kg Plate)