Thursday July 19th

A- Muscle up practice- 10min

B- 6min EMOM 1 MU + 3 dips- bar or rings OR 3 strict pull ups and 3 dips

C- For time                                          

3 rope climbs                        

20 Pull Ups- C C2B                                   

25 Box Jump overs 24/20                                          

30 Burpees             

35 Wallballs 20/14                            

30 Burpees                            

25 Box jump overs       

20 Pull Ups- C C2B                                  

3 rope climbs

Endurance WOD
Run WU.
4 X 100m strides with walk back recovery
4 x 1000m hold pace from 1st 1000m.  3 min recovery between each.