Skill-work:
4 X 8 Weighted Ring Dips or Strict
4 X 8 Weighted Pull-ups
Conditioning:
4 X 4 Min AMR
Rest 2 Minutes in between
250 M Row Sprint
AMRAP “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
Skill-work:
4 X 8 Weighted Ring Dips or Strict
4 X 8 Weighted Pull-ups
Conditioning:
4 X 4 Min AMR
Rest 2 Minutes in between
250 M Row Sprint
AMRAP “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats