Saturday 3rd January

Strength:
Front lever 5×5-10 sec holds
Muscle up 3×8 (beginner 3×8 strict C2B pull ups + 8 ring dips)

Met Con:
Open wod 11.6
7 min AMRAP
3 thrusters 45/30kg
3 C2B pull ups
6,6
9,9 etc