Strength:   Strict Press


*In between sets do 5 KB Swings with a weight heavier than you normally use

W.O.D 15 Min Running Clock 

  • 200M Sprint
  • 2 x Muscle Up's
  • 200M Sprint
  • 4 x Muscle Up's
  • 200M Sprint
  • 6 x Muscle Up's
  • etc........until clock stops

*Scaling for Muscle Up's will be Bar MU's, Chest 2 Bar Pullups, Kipping Pullups, Banded Strict Pullups based on Skill set