Thursday

 Pursuit:A1. Dip Variation  practice – 8-10 reps at the appropriate level
A2. DB Ren Row – Heavy; challenge yourself – 6-8 reps
A3. 1A KB/DB FC – 2 gym lengths/ arm
+
5 RFT:
15 Ring Row
15 Front Squats @ 40K/24K (from the floor)
15 sec L Sit Hold on paralettes (accumulate)
15 Cal AD


Performance:
A1. Muscle Ups: 1 MU + 3 Additional Dips
A2. Sled Drive – Heavy; 2 Gym lengths
A3. Candle Sticks; 8-10 reps
+
4 RFT:
2/1 Rope Climbs
15 Front Squats @ 40K/24K (from the floor)
15 Ring Dips
15 Cal Row