Tuesday the 8th of January

Gymnastics : Pull Ups 

5x3 Strict 

5x3 negative pull ups

5x1 10 sec hold at top + 10 second decent

Pull up complex. Use band if needed 

3rds of

2 strict pull ups

4 kipping

6 chest to bar 

Wod : for time 

21/15/9

Power Cleans 50/30kg

Burpee box jumps