Thursday

Group Warm up
Line drills
2 rounds
5 Cs & Ds
5 Ring Dips
5 Handstand pulses
50 Meter Running High Knees

Strength: (Pull up/Mu cycle)
4 Rounds
5 Strict C2B pullups (or current progression)
15 second Ring support Hold (in the dip position)
15 second L-sit from the locked out ring dip position (hold a tuck if you can't lock out legs)

Metcon

WOD

4 rounds for time

8 chest to bar pull ups (or current progression)

8 kettlebell poppers

8 sumo pops

200 meter run