Wednesday 4 February (only 16:30/18:30 classes)

Warm-up
2 or 3 rounds
10 Ring rows
10 Sit-ups
10 Kipping swings
Start S&T as soon as done with warm-up

S&T
800m Row

Workout
4 rounds
9 C2B Pull-up
12 V-ups

-Rest 2 minutes

4 Rounds
24 Alternating V-ups
5 Bar muscle-up (scaled: Box MU, 2x C2B/pull-up/ring row)