Workout of the Day

Weighted Pull-up

2-2-2-2-2-2-2-2

Weighted Ring Dip

2-2-2-2-2-2-2-2

2km Row

Extra Training

3 rounds, rest as needed between rounds:
5 Strict Pause Ring Rows – hold the top position for 2-3 seconds
5 Strict Ring Rows
5 Kipping Ring Rows
20 pistols
(make it a challenge by placing feet high off ground for ring row) 

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