Monday 19th January

Strength:
Front lever x3
Muscle complex
-1 bar muscle up + 1 bar dip + 1 bar pull ups
- 2 bar muscle ups + 2 bar dips + 2 pull ups
Then 3 of each etc…
L-sit hold 90 sec total

Met Con:
Rich’s birthday wod
30 Pistols
7 snatch (squat) 60/40kg
30 chest to bar pull ups
7 thrusters 60/40kg
30 burpees
7 C&J (any) 60/40kg