Tuesday December 12,2023

A.Compete

1-3 Strict Ring Muscle ups Every 2 min x 5 sets

Train

1-3 Strict CTB Pull ups + 1-3 Strict Ring dips Every 2 min x 5 sets

Sweat

4-6 Ring Rows + 4-6 Push ups Every 2 min x 5 sets

B. 4 RFT

200m Run or Row

15 Pull ups

10 Box Jumps 20/24

C. 10 min EMOM

1- 30 sec Hollow Hold

2- 30 sec Barbell Row 35/50