Fitness
A) 5 Sets:
Strict Pull Ups x 4-6 reps @ 20X1. Rest 1 min
Strict Ring Dips x 4-6 reps @ 20X1. Rest 1 min
(Partner assisted or Self-Assisted as needed)
B) 4 x 3 minute rounds:
30 Wall Balls (9/6kg)
Max Reps Double Unders in remaining time
2 minutes rest between rounds
Performance
A) Strict Muscle Ups: 6 x 2-3 reps. Rest 2 mins.
Do as many unassisted as possible, then partner assisted for remaining reps.
B) As Fitness
A) 5 Sets:
Strict Pull Ups x 4-6 reps @ 20X1. Rest 1 min
Strict Ring Dips x 4-6 reps @ 20X1. Rest 1 min
(Partner assisted or Self-Assisted as needed)
B) 4 x 3 minute rounds:
30 Wall Balls (9/6kg)
Max Reps Double Unders in remaining time
2 minutes rest between rounds
Performance
A) Strict Muscle Ups: 6 x 2-3 reps. Rest 2 mins.
Do as many unassisted as possible, then partner assisted for remaining reps.
B) As Fitness
