Friday

STRENGTH

Bench Press

MUSCLE UP PROGRAM

Weighted Dips - 2/2/2

Weighted Pull ups - 2/2/2

1 set for max reps - strict Ring Dips

1 set for max reps - strict Pull ups

WOD

5/3/1 Rope Climbs

30/20/10 Dumbbell Overhead Lunges - 22.5/15kg

For time.