STRENGTH
4 sets of:
12 Ring Push ups (Rx+ = Single arm extensions)
8 Strict Pull ups (weighted if possible)
Max L-Sit Hold
WOD
5 rounds for time of:
5 Deadball Cleans - 55/35kg
10 Weighted Alternating Lunges - 15/10kg
20 Ab Mat Sit ups
10 Weighted Alternating Lunges - 15/10kg.