Strength:
L3:
Muscle up banded transition work 5x3 or
Ring Muscle up 5x3
L2:
4x4 Strict Pull Ups
L1:
5x3 Self Assisted Pull Ups
WOD:
"JERRY"
FOR TIME
L3:
1 Mile Run
2k Row
1 Mile Run
L2:
800m Run
1500m Row
800m Run
L1:
600m Run
1K Row
600m Run