Thursday
Strength/skill: 20 mins to perform
1A: 6 mins to complete pull up programme week 4 , add a rep to each set.
2 min rest

1B: Max effort HSPU in 5 mins
2 min rest

1C: Max effort Ring dips in 5 mins

Wod: 10-8-6-4-2
Hang power clean@70/50
Wall ball@9/6

Skill: pull up programme same as Monday !
also a chance to go back and re-test some of gymnastic skills.

Wod: all out sprint Wod!! No rest ! Go unbroken, get it done.