4 August 2014

Pre Warm Up:
L1-3 Sets- 1.Kip Attempts x3
2.Dead-hang pull-ups x5 (Bands if needed)
3.Tuck L-hang x 10Sec
4. Kettlebell Swings x10

L2/3 3 Sets-1.Dead-hang pull ups x5 (add weight if needed or work Kips)
2.Muscle-up rows x3
3.Tuck L-sit on rings? 10sec
4.Back Extensions x10

Strength
Work to heavy set of 10 Deadlift with band resistance

WOD
EMOM 15
Odd Minutes 3 muscle ups
Even Minutes 30 double unders

L1: 5 strict chest to bar chin ups
L2/3: as written