***We still have spots available for the Dumbbell Throwdown, make sure you get yourself signed up! Remember we will also do a 50/50 raffle tickets will be available on Monday May 14th.***

1) Muscle Up/Pull Up Skill Work:

a. 3×10 Strict Pull Ups (make these weighted if you’d like an extra challenge)

b. 3×10 Ring Dips or Stationary Dips

c. 3×10 Kip Swings (rings or bar)

d. 3×20 Supermen

2) “Gingerbread”

8 Rounds, :30 on/:30 off

-Sit Ups

-Med Ball Cleans (20/14)

-DB Snatch (50/35)