K-Dubbs

Strength
Gymnastics Drilling: Complete 3 sets of each

Muscle Ups Transitions – sets of 60 seconds / 60-90 sec rest

Pull Ups (elastic→strict→rings with false grip) 2-6 w/tempo @ 41×1
Ring dips (negative→full dip) 2-6 reps w/tempo @ 41×1

*Rest 2 min*
Note: for those who struggle, reps can be done as two singles to arrive at the minimum amount of reps

WOD
AMRAP 4 mins
8 Toes to Bar
50 foot DB Front Rack Walking Lunge (50/30)
8 Pull-ups

-rest 4 mins-

AMRAP 4 mins
8 Toes to Bar
50 foot DB Front Rack Walking Lunge (50/30)
8 Pull-ups

-rest 4 mins-

AMRAP 4 mins
8 Toes to Bar
50 foot DB Front Rack Walking Lunge (50/30)
8 Pull-ups

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